Search

Site Search

Athlete Search

WOD Search

Photo Search

Additional References
Whiteboard

 

 

 

Athlete Profiles
  • A (3)
  • AWOL (3)
  • B (8)
  • C (2)
  • F (3)
  • H (1)
  • J (3)
  • K (4)
  • L (1)
  • M (2)
  • P (3)
  • R (1)
  • S (5)
  • T (1)
  • W (3)
  • Z (1)

Campus Improv WODs

This page was created for all our college kids who are trying to continue CrossFit while they are away at school. They often find themselves lacking equipment or space to do the workouts as perscribed. So this journal provides you kids with a resource for making do with what you have. The three requirements for use of this page are 1) You need a login account provided by me to view the workout during the day, 2) Post comments to THIS SECTION, not Build a Champion and 3) Drop Box at least 1 picture every week for me to upload and post under the Workout. Enjoy!

"Campus Improv Benchmark"

50-40-30-20-10 reps for time of:

Push-up

Squat

Hollow rock


 

Campus Improv - Tuesday, January 31

Scaled from:

4 rounds for time of:

95-lb. power snatches, 20 reps

50 double unders

 

1) Bodyweight version - 20 burpees, 100 line jumps (back-and-forth counts as 1). x4 rounds

2) Odd object version - use a backpack, books, etc. and do push presses instead of power snatch. sub line jumps again for double unders

3) Dumbbells version - sub 20 one-arm dumbbell snatches for barbell (10 each side). otherwise as rx'd

 

notes: this one is around 12-15 minutes. nothing special.

Campus Improv - Monday, January 30

Scaled from:

15-12-9 reps for time of:

Toes to bar

Wallball, 20-lb. ball

95-lb. thruster

 

1) Bodyweight version - sub v-ups for toes to bar. sub squat jumps for wallball. sub headstand kick-outs/kipping handstand push-ups for thruster. 21-15-9 reps instead of 15-12-9

2) Ghetto weight room version - 21-15-9. toes to bar, thruster.

 

notes: this one is supposed to be fast - in the 5 minute range or maybe below. don't be afraid to go heavier on the thrusters and wallballs, but they should still be unbroken, or close to it. I went a little too light with Shakes this morning, although she still would've kicked my butt anyway. for squat jumps, touch a target on the wall, or the bar, or something. make it consistent and a challenging height.

Campus Improv - Friday, January 27

Scaled from:

To be completed every 2 minutes for 10 rounds:

4 deadlifts

8 sec. l-sit

100m sprint

 

1) Bodyweight version - to be done outside - sub 6 strict burpees for deadlifts. 12 sec. hollow hold for l-sit. x10 rounds

2) Ghetto weight room version - sub 8 burpees for the sprint. x10 rounds

 

notes: we are keeping track of our fastest and slowest rounds. deadlifts should be pretty heavy, but still able to do 4 in a row. make l-sits challenging; use plates stacked on the ground or something.

Campus Improv - Thursday, January 26

Scaled from:

Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

 

1) Our version - skip the deadlifts. rest as the group dictates

2) Bodyweight version - push-up ladder. squat jump ladder. same rep scheme as above

3) Gymnastics version - strict handstand push-up ladder. l-sit ladder (in seconds). then tabata squats.

4) Dumbbells version - use moderate dumbbells for goblet/front squat. lighter dumbbells for strict press. and heavy dumbbells for deadlift (mid-shin) 

 

notes: I kinds thought about doing the full version with the group today, but i don't know how the space and bars is going to turn out later in the session. so try to get all 3 lifts in if you have the equipment at your disposal.

Campus Improv - Tuesday, January 24

Scaled from:

15-12-9 reps for time of:

135-lb. thrusters

Burpees

 

1) Bodyweight version - sub headstand kick-outs for thrusters. same rep scheme as above

2) Ghetto weight room version - sub heavy dumbbells for barbell thrusters. same rep scheme as above

3) Odd object version - use a backpack filled with books, case of bottled water, or any other heavy object for thrusters.

4) Chris Binno Half-man-Half-pufferfish version - sub kipping handstand push-ups (not strict, please) for thrusters and muscle-ups for burpees (strict or kipping, your call)

 

notes: obviously thrusters ae supposed to be heavy, so don't feel bad if you need to break them into 3 sets per round. but this should be a sub-10 minute workout, so sprint the burpees

Campus Improv - Monday, January 23

Scaled from:

Power clean 3-3-3-3-3 reps

 

1) Bodyweight version - to be done outside - 6 burpees and immediately into a 50-meter sprint. x5 rounds, full recovery between efforts

2) Ghetto weight room version - front squat 3-3-3-3-3 reps

3) I just want to get a sweat going today version - Campus Improv Benchmark.

 

Notes: for the power cleans, we are moving up as high as we can without resetting the grip (probably excluding the parents), then allowing the reset at the highest weights. also, "power" clean means you cannot drop into a full squat, but you can come pretty darn close, so don't try to land too high.

Campus Improv - Friday, January 20

Scaled from:

5 rounds for time of:

460-meter run

75-lb. overhead squat, 25 reps

75-lb. sumo deadlift high pull, 25 reps

 

1) Bodyweight version - to be done outside - 400m run, 35 squat jumps, x5 rounds

2) Odd object version - to be done outside - 400m run, 25 backpack front/goblet squats, 25 improvised box jumps. x5 rounds

3) Ghetto weight room version - 2:00 treadmill run. 25 dumbbell goblet squats. 25 dumbbell swings (or kb swings)

 

notes: try to modify this so you can do 5 rounds if possible. the actual workout is supposed to be 800-meter runs, so if you are Sap you might be able to get away with 800's and keeping the intensity high.