Intermediate Summer Workout Goals for mile times 7-10 minutes, 2 miles 14-20 minutes, 3 miles 21-30 minutes Resource for explanation of each task: “Exercise Descriptions” document. Resource website for demonstrations of exercises: www.crossfit.com Week One Monday - 8-min mile (see “Exercises Descriptions” document) - 5 25yd sprints backward - Mountain climbers 3x10 (right and left equals 1) - Donkey kicks 3x15 - Fire hydrants 3x15 - 150 abs continuous sets of 25 (see list for options) - 40 push-ups sets of 10 (see list for options) - Supermans 3x10 - Stretch Tuesday - 2 mile run - Dips 3x10 - 3-way shoulders (3 sets) - Upright rows 3x10 - 150 abs continuous sets of 25 (see list for options) - 40 push-ups sets of 10 (see list for options) - Supermans 3x10 - Stretch Wednesday (Plyometric) - Jog half-mile warm-up - Dynamic warm-up (see “Exercise Descriptions” document) - 5 hill sprints backwards - 2 full field suicides (down and back is one) - Tuck jumps 3x5 (minimal ground contact) - Broad jumps 3x5 (greatest distance, minimal ground contact) - Single leg hops 3x5 each leg (greatest distance, minimal ground contact) - Jog 1mile easy cool down - 150 abs continuous sets of 25 (see attached for options) - 40 push-ups sets of 10 (see list for options) - Back extensions with ball 3x15 3 directions - Stretch Week 1 continued Thursday - Run 2 miles - 150 abs continuous sets of 25 (see list for options) - 8 count body builders 3x10 - Half push-ups 3x20 seconds - Supermans 3x10 - 40 push-ups sets of 10 (see list for options) - Straight leg raises 4 directions 3x10 hold for 3-5 seconds - Full body stretch Friday - Run 3 miles - Squat thrusts 3x10 - Good mornings 3x10 - Pull-ups 3xfailure ( can substitute flexed arm hang/chin-ups/assisted pull-ups) - Dumbbell curls 3x10 - Triceps extensions 3x10 - 150 abs continuous sets of 25 - Supermans 3x10 - 40 push-ups sets of 10 (see list for options) - Stretch Week Two Monday Warm-up: - Run two laps around track - A-skip - Backward C-skip - High knees - Butt kicks - Chicken walk (3-way) - Spiderman Legs (do 3x10 for each exercise, pick 5 exercises) - Squat thrusts - Donkey kicks - Fire hydrants - Hamstring curls - Lunges (3 directions) - One leg pick-ups - Mountain climbers - Squats - Good mornings - Stretch Core: 150 abs continuous sets of 25, 40 push-ups sets of 10 (see list for options) Tuesday Warm-up - Arm circles (forward, backward) - Arm crossovers - Stretch (bicep, tricep, rhomboid, shoulder capsule) Arms (do 3x10 for each exercise, pick 6 exercises) - Pull-ups/chin-ups (use assisted machine if needed) - Dips - Triceps extensions - 3-way shoulder - Shoulder press - Dumbbell curls - Hammer curls - Rhomboid fly - Upright rows - Shrugs - Dumbbell fly - Bench press - Stretch Core: 150 abs continuous sets of 25, 40 push-ups sets of 10 (see list for options) Wednesday - Run or bike for 30 minutes - 150 abs continuous sets of 25 (see list for options) - 40 push-ups sets of 10 (see list for options) - Stretch Thursday Warm-up: - Run two laps around track - A-skip - Backward C-skip - High knees - Butt kicks - Chicken walk (3-way) - Spiderman Plyometrics (do 3x5 for each exercise rest 30 seconds between sets; 1 minute between exercises) - Tuck jumps - Broad jumps - Single leg hops - Mountain climbers (3x10, right and left is one) - Squat thrusts Core: 150 abs continuous sets of 25, 40 push-ups sets of 10 (see list for options) Friday Warm-up: - Run two laps around track - A-skip - Backward C-skip - High knees - Butt kicks - Chicken walk (3-way) - Spiderman - Arm circles - Arm crossovers Bodyweight (3x10, pick 3 arm exercises, pick 4 leg exercises) - Squats - Lunges (3 directions) - Donkey kicks - Fire hydrants - Straight leg raises (4 directions - Squat thrusts - Mountain climbers - Pull-ups/chin-ups/flexed arm hang - Dips - Shoulder burn-out - Stretch Core: 150 abs continuous sets of 25, 40 push-ups sets of 10 (see list for options) Ab Workout Options Sit-ups Scissor kicks (right over left, left over right counts as one) Flutter kicks (right leg up, left leg up counts as one) Right left/left right, up sit-ups Side crunches Cherry pickers (right and left is one) Scullers (in and out is one) Ankle touches (right and left is one) V-ups Toe touches Planks (front and sides hold for 30 seconds) Push-up Options Diamond Regular 8-count body builders Wide grip T push-ups Triceps push-ups Half push-ups (2 sets of 30 seconds counts as one set of 10) .