Body Weight Workouts - Series 2, Week 5, Day 5

WORK:
10 Single Arm Ring Row, Left
10 Ring Push-Ups
10 Single Arm Ring Row, Right
10 Ring Dips

INTENSITY:

For time:
15 foot Rope climb, 5 ascents
5 Jump Thrusters
5 HSPU
15 foot Rope climb, 4 ascents
6 Jump Thrusters
6 HSPU
15 foot Rope climb, 3 ascents
7 Jump Thrusters
7 HSPU
15 foot Rope climb, 2 ascents
8 Jump Thrusters
8 HSPU
15 foot Rope climb, 1 ascent
9 Jump Thrusters
9 HSPU

If you do not have a rope, perform:

For time:
15 Towel Pull-Ups
5 Jump Thrusters
5 HSPU
12 Towel Pull-Ups
6 Jump Thrusters
6 HSPU
9 Towel Pull-Ups
7 Jump Thrusters
7 HSPU
6 Towel Pull-Ups
8 Jump Thrusters
8 HSPU
3 Towel Pull-Ups
9 Jump Thrusters
9 HSPU

RESET:
2 Rounds of:
10 Suspended Knees to Chest
10 Hollow Rocks
10 Spiderman Lunges

Body Weight Workouts - Series 2, Week 5, Day 2

WORK:
10 Rounds of:
1 Kipping Pull-Up
1 Toes-To-Bar

INTENSITY:
Body weight "Hope"

Three rounds of:
Burpees
Elevated Ring Row*
Box jump, 24" box
Jump Thruster/Jump Squat
Chest to bar Pull-ups

Body weight "Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

*Elevated Ring Row - for Rx, make sure your feet are off the ground.

RESET:
30 V-Ups
30 Hollow Rocks
30 Flutter Kicks
30 Supine Bicycles

Body Weight Workouts - Series 2, Week 4, Day 5

WORK:
2 Rounds of:
10 Suspended Push-Up+Knee Tuck
10 Suspended Row
50m Sprint

INTENSITY:
21-15-9 reps for time of:
Strict Pull-Up
Jump Thruster
Handstand push-ups

Body weight CrossFit workouts are terrific for getting out and knocking something out when you can't get to the box!

RESET:
50 V-Ups
50 Flutterkicks
50 Hollow Rock

Suspended Push-Up+Knee Tuck