CrossFit Infusion 5 – Integrate Your Lifting and Cardio – Multitasking Your Fitness

CrossFit Infusion 5

Integrate Your Lifting and Cardio

Multitasking Your Fitness

Most traditional programs separate weight training from cardio, either doing them in completely different workouts or doing one after full completion of the other in the same session. CrossFit prefers to marry the two. Sometimes you are done with your workout and you don’t feel like going and doing your cardio intervals. But if you have sprints in the middle of other exercises it can be more mentally stimulating, for lack of a better word.

Workout 1: Short metcon

Following a strength workout…

Three rounds for time of:

Box Jumps (12 or 20 inch box) times 20 reps

Burpee times 20 reps

Body weight Squat times 20 reps

Workout 2: Full Body Chipper

Following a warm-up, do these exercises for time as a complete workout, resting as needed…

Run 400 meters

Three rounds of: Goblet Squats times 10 reps, Bench Press times 10 reps

Run 400 meters

Three rounds of: Pull Up times 10 reps, Push Press times 10 reps

Run 400 meters

Three rounds of: Dumbbell Lunges times 12 reps (each leg), Incline Dumbbell Press times 12 reps

Run 400 meters

Three rounds of: Dumbbell Row times 12 reps, Dumbbell Overhead Press times 12 reps

Run 400 meters

Three rounds of: Sip Up times 15 reps, Back Extension times 15 reps

3125783_orig burpee-300x202 twisting_box_jump_0

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