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Crossfit and Then Some

Created by wynnjos

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Tagged as: scaled, buttercups, brandx, kelly, and heroes

Workout Programs → Crossfit and Then Some
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Summary

15 Workouts / 36 Exercises

6% Cardio / 94% Strength Training

Latest Exercisers

fibber1968 mrose WSteven orangechicken wynnjos

Workout Program Description

I have seen a few CrossFit programs on dailyburn.com, but none of them stay updated with the CrossFit website's WODs. So I will try my best to keep this one current. I'll also throw in other workouts I may to keep your body guessing!! Good workouts and feel the burn!

Find scaled workouts in the forums at www.crossfitbrandx.com

Workouts

Description

21-18-15-12-9-6-3 rep rounds of: 185 pound Front squat GHD Sit-up

View Workout Details

Adobe Flash player is required.
 Front Barbell Squat
7 sets: 21 reps, 18 reps, 15 reps, 12 reps, 9 reps, 6 reps, 3 reps
Place a barbell on your upper chest and rest it on your front deltoids and upper thorax. Place right hand on the bar even with your left deltoid and your left hand on the bar even with your right delt...
Missing GHD Sit-up
7 sets: 21 reps, 18 reps, 15 reps, 12 reps, 9 reps, 6 reps, 3 reps
See www.crossfit.com for exercise examples

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What People are Saying

WSteven

27June09 WOD

The one arm push-press and the one arm deadlift, are they to be performed with a barbell, or dumbell? I'm assuming dumbell?

Created over 3 years ago by WSteven

csmajik4

Benchmark Workouts

How do I add in or record that I did a benchmark workout? Is there an easy way to fill in that I did Cindy or Linda or ??? I'm new here just trying to find my way around.

Created over 3 years ago by csmajik4

wynnjos

Military Athlete

For military athlete workouts, view www.military athlete.com

Created over 3 years ago by wynnjos

wynnjos

Fell back a bit

Sorry guys and gals, I've been busy sweating to death here in the desert and fell behind a few days. I'll have it all up to date very shortly.

Created over 3 years ago by wynnjos

wynnjos

Keep working at it!!!

Created over 3 years ago by wynnjos

orangechicken

I'll probably do assisted with a bunch of weight so I can get the reps in.

Created over 3 years ago by orangechicken

orangechicken

Man, am I weak. The CFWU is going to be my entire workout until I can do it all the way through. I was only able to do seven jumping *negative* pull ups. Blah!

Created over 3 years ago by orangechicken

wynnjos

Yeah you can definitely scale the warm up. As far as the pull ups, you can also do easier variations such as jumping pull-ups, beginner pull-ups, or lat pull downs.

Created over 3 years ago by wynnjos

orangechicken

Can this warmup be scaled too?

I guess I'm a something-weaker-than-buttercup because this warm-up will currently be impossible (I'm not sure I can do 5 pull-ups, let alone 3 sets of 15). I guess I could just do this warm-up until I can finish it, *then* move on to WODs with this in front.

Created over 3 years ago by orangechicken

wynnjos

Substitute for assisted pullups

In case your gym doesn't have an assisted pull-up machine, I did close grip Lat Pull-downs instead.

Created over 3 years ago by wynnjos

wynnjos

New Gyminee member and work out program

Hello all, I am a Washington resident, Army soldier deployed to Iraq, and Crossfit enthusiast. So far I love Gyminee and decided to start this program to add to the Crossfit resources on the site. I welcome any feedback to improve the program or workouts.

Created over 3 years ago by wynnjos

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