CrossFit Infusion 2
Do Timed Workouts
Racing The Clock 2 – Short Metcon and Full –Body Chipper
What a timed workout does is push you beyond what you would normally do, because now there is a clock running and there is a greater sense of urgency. This ups the intensity big time, and you put yourself in a whole different category for burning calories and body fat.
Workout 2: Short Metcon
As a stand-alone workout….
AMRAP (as many reps as possible) in 12 minutes of:
Bodyweight Squat times 100 reps
Push-Up times 50 reps
Jump Rope times 75 single skips
Workout 3: Full-Body Chipper
Following a warm-up, do these exercises for time as a complete workout, resting as needed…
Bodyweight Squats times 100 reps
Push-Up times 90 reps
Sit-Up times 80 reps
Jumping Jack times 70 reps
Kettlebell Swing times 60 reps
Burpee times 50 reps
Push Press times 40 reps
Bent Over Row times 30 reps
Box Jump times 20 reps
Thruster (front squat plus overhead press) times 10 reps
On weighted exercise, choose a weight that you can handle for the prescribed number of reps. If you fail before your target number of reps, pause for a few seconds and then continue. Do this as many times as necessary to reach your target but do this sparingly, since the workout is timed. If you have to take too many breaks, simply reduce the weight the next time.