CrashFit Week 1 Workout

I hope you’re excited about the first workout session for CrashFit!

So we know that CrashFit is about doing exercises in the ad breaks of your favourite TV program.  But what exercises are we doing and how do we do them?

CrashFit Program Format

Each ad break session is a combination of two different exercises.  We’ll perform a number of reps of the first and then a number of reps of the second,  then repeat until the end of the ad break.

Another way to describe the two exercises is a ’round’, and your aim is to do As Many Rounds As Possible or the acronym AMRAP. So a round would look something like this:

Couch Dips x 7
vs
Sit Ups x 7

You then try and do As Many Rounds As Possible (AMRAP).  So, we simply call each combination of exercises an AMRAP.

Still with me?

You can control how slowly you take it, don’t rush.  Over the weeks you’ll be able to do more AMRAPs in each ad break.

Three different workout intensities

Learner

Doing AMRAPs during the ad breaks is a nice easy way to learn the exercises and ease into exercising.

P Plater

If you want to up the intensity you can do the weekly workout (5 x AMRAPs) as a normal workout routine (not during the ad breaks).  For this workout you do each AMRAP for 3 minutes and then take a 2 minute break and then move onto the next AMRAP.

Fully Licensed

As per the P Plater workout you work through the 5 AMRAPs doing each one for 4 minutes with just a 1 minute break between each AMRAP.

So who’s done the maths yet?

• The Learner level is less than 15 minutes of exercise
• P Platers are doing 15 minutes of exercise
• Fully licensed Crash Fitters are doing 20 minutes of exercise

It’s not long at all, but because you can make it harder by trying to increase the number of rounds you complete in each AMRAP, you’ll be making the most of that time.

It’s a great and efficient way to work your major muscle groups and your core and you’re not running until you puke!

CrashFit Week 2 Workout

 

You are doing 7 air squats and 5 push ups in each round

AMRAP #2: Couch Dips vs Sit Ups

You are doing 7 couch dips and 7 sit ups in each round.

AMRAP #3: Static Lunges vs Strict Press

You are doing 5 static lunges on each side and then 10 strict presses in each round
Note: You can press a pillow/cushion, a book or something heavier – just make sure you can maintain your from and don’t drop the object too far behind your head.  Straight Spine.

AMRAP #4: Donkey Kicks vs Heel Touches

You are doing 5 Donkey Kicks on each side and then 5 heel touches on each side.
It makes it easier if you just count to 10 (one count for each side)

AMRAP #5: Couch Climbers vs Air Punches

You are doing 5 couch climbers on each side and then 10 air punches each side.
So count to 10 (one count each time your foot comes forward) for the first exercise and then to 20 or the air punches (one count for each punch).

Just a few things to remember:

1. Take it easy
2. Take it easy
3. Seriously, take it easy.  Don’t do anything that hurts, work at a comfortable pace.  It’s not a race.
4. If you have any questions, post it on the FB wall or send me a message.
5. You’ll need a mat or a comfortable spot on the floor, a cushion or a book, and if you like, some handweights (although not necessary).
6. Don’t laugh at me doing the exercise videos!

Please refer to the Disclaimer on the CrashFit page.  Your safety is important.

I’ll be on Facebook Monday 17th September at 8pm (AEST).  If you want to join me to go through the workout, RSVP here.

If you haven’t signed up for your CrashFit emails you can join CrashFit here.

Laney x