Intensity Hiatus

I have begun my focused MCAT studies. My workouts will be less intense and shorter in duration; I need to allocate my glucose supplies to my brain for the next 6 weeks.

short stint

3 rounds of:
run 400 m
20 x push-ups
40 x squats
30 x sit-ups

McGhee

CrossFit Warm-up

Complete AMRAP in 30 minutes of:
5 x dead lifts (275 lbs.)
13 x push-ups
9 x box jumps (24 in.)

Cool-down:
jogging

quickie

Warm-up

2 x rounds of following barbell combo (95 lbs.):
10 x snatches
10 x overhead squats
10 x thrusters
10 x barbell rows
*without letting go of the barbell
then, with same weight, perform 10 x snatch balances

'cry baby'

CrossFit warm-up

Complete 21 - 15 - 9 for time of:

Push-press (115 lbs.)

KB swings (70 lb.)

GHD sit-ups

*perform 60 m of traveling burpees between each round for a total of three, so complete 21 reps of the above exercises, then burpees, then 15 reps of each then burpees, then 9 reps and burpees as the final touch.

Cool-down:

Versa-climber and rower - 3 mins. each

KB circuit

CrossFit warm-up

For time, complete 3 x rounds of:
15 x KB swings
100 m run
15 x KB rows each arm
100 m run
10 x KB clean and jerks each arm
100 m run
15 x KB sit-ups
100 m run
*50 lb. KB (use DB if needed); the rows are performed in the push-up position with one hand on the ground and the other performing the rows; place KB on upper chest for sit-ups; run is hard as you can go; I did mine on a manual Woodway treadmill.

variety mix

CrossFit warm-up

Tabata style for eight rounds of:
Thrusters (95 lb)
Pull-ups
*perform thrusters for 20 s and switch to pull-ups during 10 s rest and then perform pull-ups for 20 s. that is one round. complete 8 rounds = 8 minutes.

10 sets of:
10 push-ups (vary hands and body position each set)
15 pulls on rower
*as fast as you can

Cool-down

"Lung"-er

CrossFit Warm-up

Complete 2 rounds of:
Run 8 x 100 m sprints with 20 s rest between
rest 3 minutes
Row 800 meters
rest 3 minutes

Cool-down:
Turkish get-ups (20-40 lb. DB or KB)
3 sets of 5 reps each arm

Can you rep this?

Warm-up:
15 minutes of your choice

For time, perform the following 6 rounds:
Squats 100 - 75 - 50 - 25 - 15 - 10
KB Swings 50 - 35 - 25 - 15 - 10 - 5
Push-ups 35 - 30 - 25 - 20 - 15 - 10
*a round is squats, swings & push-ups

Cool-down with Tabata core
* 2 mins. each with 2o s on and 10 s off (8 mins. total)
sit-ups
V-ups
scissors
leg raises

strength & speed

Warm-up (go light on pull-ups)

For strength, perform 3 x sets of the following:
3 x weighted pull-ups
5 x dead hang pull-ups
7 x kipping pull-ups
*finish entire set before coming off bar

For time, complete 5 x rounds of:
10 x deadlifts (225 lbs.)
10 x burpees

Cool-down:
with same weight as before, complete 4 x sets of 5 x reps of the following weighted pull-ups:
1st set - normal to wide grip (palms down)
2nd set - deadlift grip (one palm up, one palm down)
3rd set - deadlift grip (switch hands)
4th set - chin up (palms up)

Tabata this!

Warm-up

Without rest between, perform a tabata of each of the following:
Burpees
Lunge jumpers
KB swings (50 lbs.)
box jump (20-30 in.)

*each exercise will consist of 8 reps of 20 s as hard as you can go and then 10 s rest. i.e., you will begin with burpees and go 20 s all out and then rest for 10 s and do that 8 times for burpees and then move to lunge jumpers without any rest and complete a tabata and then all through the other exercises; clock is continuous; will take exactly 16 mins. maintain form throughout. ensure you explode up on your burpees, go deep on your lunge jumpers, pop your hips on your swings (weak arms) and just try not to fall on your box jumps :) have fun bonking

**Cool-down for sure
do anything but come to a dead stop