Trainings [CrossFeat]

Trainings

List of trainings you can do to progress and be ready for our future group sessions.

Fordham Football - Calisthenics workout (1937) | Information

Training 1

	Exercises	Rep.	Method
WU	Burpees^[1]	12	EMOM 4'
Skills	Pull-up^[2] Toes to bar^[3]	5 6	5 RFT^[4]
1	Wall Ball^[5] Fly^[6] on the ball Clean&Press^[7]	12 12 8	5 RFT
2	BB curl^[8] Skull crusher^[9]	10 10	5 RFT
3	Plank^[10] Side plank	1' 45"/side	4 RFT

Training 2

	Exercises	Rep.	Method
WU	Rowing machine	20"ON/10"OFF	Tabata 4'
Skills	Chin-up^[11] Dips^[12]	4 6	5 RFT
2	DL^[13] 2KB Lunges^[14] Sit-Up^[15]	8 10/side 12	4 RFT
3	Side raise^[16] TRX Biceps curl TRX Triceps extension	12 10 10	4 RFT
4	(TRX?) Wheel rollout DB Side Bend^[17]	12 12	4 RFT

Training 3

	Exercises	Rep.	Method
WU	Wall Ball^[5] MC^[18] on the ball	12 40	4 RFT
1	Bench Press^[19] Decline Push-up^[20]	8 8	5 RFT
2	Incline Bench Press^[21] Arnold Press^[22]	8 8	5 RFT
3	Biceps cable curl^[23] Triceps rope pushdown^[24]	12 12	5 RFT
4	Back extension^[25]@10kg Side abs on back ext. machine	12 12/side	4 RFT

Training 4

	Exercises	Rep.	Method
Skills	HSPU^[26] V-up^[27]	6 12	5 RFT
1	Box jump 2KB Rom. DL^[28] & Shrug^[29]	x12 x10	4 RFT
2	TRX Glutes bridge TRX Abductor	10 10	5 RFT
3	TRX Decline Push-up^[20] + Knee raise TRX Pike-up	8 8	5 RFT
4	Front raise^[30] Russian twist^[31]	10 30	4 RFT

Special training with no equipment 1

Exercises	Method
Jumping Jack Air Squat MC Plyo. Lunges PU Cross crawl Superman Dips	45"/exercise 3/4 Rounds 2' between each round

Special training with no equipment 2

Exercises	Method
Squat jump Iso squat	Tabata 20"ON / 10"OFF 8 Rounds Exercise 1 and 2 alternately
Burpees Push-up
Back lunges (+Biceps curl) Triceps push-ups
Sit-up Superman
Right side core strength Left side core strength
Military core strength Static core strength

Burpees

Squat > Plank > Push-up/Wave > Squat > Jump.

Variant: BOTB (Burpees Over The Bar) with an additional jump.

Pull-up

Pull-ups on a horizontal bar, hands in pronation.

Toes To Bar

Feet brought back to the bar in a hanging position on a horizontal bar.

Rounds for time

Rounds to do during the required time.

Wall Ball

Start in a squat position.
Throw a heavy ball (wall/medecine ball) against the wall on the way up.
Catch it on the squat way down.
Repeat.

Fly

Fly (or 45°) with dumbbells.

Clean and Press

Unilateral "clean and press" with a KB.

Barbell curl

Flexion of the forearms with a barbell, hands in supination.

French Press

Skull-crushers using a barbell, laying on a bench.

Variant: Sitting

Plank

Core strength in plank.

Variants:

A leg raised / opposite arm and leg raised / opening the legs on the side...
Shoulder taps
Military
Difficult, chest moved back from the hands
Side plank, on one arm (and 1 or 2 legs, upwards pelvis movements, moving the arm under the chest, bring a knee towards the chest,...)
...

Chin-up

Pull-ups on a horizontal bar, hands in supination.

Dips

Arms flexion on a bench or a power tower.

Deadlift

Lunges

Unilateral leg flexion, with or without weight (BB or KB).

Variants:

Plyo lunges, dynamic lunges
Box lunges, with one foot raised
TRX lunges
...

Sit-Up

Chest raise starting from a lying position with legs opened in butterfly.

Side raise

Lateral raise of the arms with dumbbells.

Side Bend

Lateral bending of the chest.

Option: with a weight in each hand.

Mountain Climber

Bringing the knee up in a plank position.

Option: crossing the knees to aim the oblique muscles.

Bench Press.

Decline PU

Push-ups with feet higher than the chest.

IBP

Incline Bench Press, raised chest.

Arnold Press

Press "in front" with wrist rotation.

Cable curl

Flexion of the forearms on the cable row, hands in supination.

Triceps (rope) pushdown

Stretching of the forearms with the standing cable, hands in pronation, pulling down.

Variants: double cable or handle.

Back extension / Hyperextension

Extension of the chest on the bench, with or without weight.

HSPU

Handstand push-up

V-up

Starting position: laying on the back, arms and legs outstretched, slightly raised above the floor.

Movement: Contraction of the abdominal strap to raise the legs and arms, still stretched, at the same time, so as to form a V with the body. Return to the starting position controlling the movement. The back should not bend.

Romanian Deadlift (RDL)

Stiff-legged deadlift

Shrug

Shruging shoulders holding barbell or KB.

Front raise

Front raise of the arms with dumbbells.

Russian twist

Rotation of the chest in sitting position.

Options:

Using a weight
Llifted or outstretched legs

"Agility" tournament.

"Strength" tournament.