Some time ago we posted a post on crossfit bodyweight routines. In this paper we present a more general collection routines that include some movements dominated and bar.
Training "Hero"
They are so called because each of these trainings is named after a hero, that is, of soldiers and officers killed in combat. They are also fairly hard workouts as you would imagine.
JT Training
Named in honor of Jeff Taylor, Little officer first class, died in Afghanistan in 2005.
Making Push Pino, Wallpapers rings, Push. Do 3 rounds of 21, 15 and 9 repeats in the shortest time possible
Video of JT Crossfit Training.
Training Michael
Named in honor of Michael Mc Greevy, Navy Lieutenant, killed in Afghanistan in 2005.
Run 800 meters 50 back extensions, 50 sit-ups. Complete 3 rounds for time
Video of Michael Crossfit Training.
Training Murph
His name is in honor of Navy Lieutenant Michael Murphy, who also died in Afghanistan in 2005. This training was one of his favorites and he called it "Body Armor" (Body Armor). Now all he is known as Murph crossfiteros.
Run 1 mile (1600 meters), 100 chin-ups, 200 pushups, 300 squats Run 1 mile. By time. Partitioning chin-ups, pushups and squats as needed, beginning and ending with the mile run. Use a weight vest for added difficulty if desired.
Daniel Training
Dedicated to Daniel Crabtree first sergeant, died in Al Kut, Iraq, in 2006
50 dominated, 400-meter race, 21 repetitions of "thrusters" with 43kg, 800-meter race, 21 repetitions of "thrusters" with 43kg, 400-meter race, 50 pull-ups. By time.
Video of Daniel Crossfit Training.
I encourage champion, you only have 5 reps and 4 rounds ...
Josh Training
Named for Joshua Hager, died in 2007 in Ar Ramadi, Iraq, in 2007
21 repetitions of squat over the head with 43 kg, 42 chin-ups, 15 reps of squats on the head with 43 kg, 30 dominated, 9 reps of overhead squat with 43 kg, 18 pull-ups. By time
Video of Jason Crossfit Training.
Jason Training
Named for Jason Dale Lewis died in combat operations south of Baghdad in 2007.
100 squats, 5 muscle ups, 75 squats, 10 muscle ups, 50 squats, 15 muscle ups, 25 squats, 20 muscle ups. By time
Video of Jason Crossfit Training.
Badger Training
In honor of Mark Carter, navy, also died in Iraq in 2007.
30 repetitions of squat charged and 43kg, 30 dominated, running 800 meters. 3 rounds for time.
Nate training
His name is in honor of Nate Hardy, who died in combat in Iraq in 2008.
2 muscle ups, doing a handstand pushups 4, 8 kettlebell swings with 32 kg. Repeated as many times as possible in 20 minutes.
Randy Training
In honor of Randy Simmons, a veteran of the SWAT and police department of the angels. Dead at age 51 in 2008.
75 Power Snatches with 75 pounds (34kg) per time.
Video Randy Crossfit Training.
DT Training
Is named in honor of Sergeant Timothy P. USAF Davis, who died in 2009 at age 29.
Repeats 12 deadlifts with 155 lbs (70kg), 9 reps Hang Power Clean with 155 lbs, 6 reps Push Jerk with 155 lbs. 5 Rounds for time.
Video Training Crossfit DT.
Tyler Training
Named for E.Parten Tyler, Lieutenant killed in Afghanistan in 2009
7 muscle ups, 21 reps of pull sumo deadlift high. 5 Rounds for time.
Video of Tyler Crossfit Training.
Forrest Training
Forrest M. Leamon drug was a special agent who was killed in 2009 on a mission in western Afghanistan. This routine is called after him.
20 Chin L, 30 ankles to bar, 40 Burpees, Run 800 meters. 3 Rounds for time.
Video Training Crossfit Forrest.
Conclusion
There you have it. 12 Workouts "heroic" (lots more). Like most it will cost enough to make one of these full training, some suggestions for reducing them are level.
* Cut repetitions in half or third party.
* Make exercise substitutions. Doing a handstand push-ups can be exchanged for military presses with a weight according to our level. The muscle ups can be exchanged for a background dominated +.
* Lower the weights in exercises that are used.
* You can also test the routines with names Girl, much more affordable.
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