Body Weight Only 5 Day program

The Body Weight Only program does not use Olympic Lifts or other weighted tools. You will need a jump rope, pull-up bar and a good dose of energy though. This is the place to start if you are new to CrossFit and need to condition your body for the next phase of training. Additionally this program is great to use in austere environments. However, we encourage you to build your own tools in those places. Use the royaldzpro.blogspot.com BLOG and Forums for ideas on what austere tools are best for you.

As always the royaldzpro.blogspot.com Blog and Forum are your place to get your questions answered about any of the movements . Good luck and safe training!

Day 1 - Intro to Air Squats

Warm-up: Watch video and practice 25 squats.

Work Capacity: Perform 5-sets of 20-reps with a 200 meter run after each set. Log your time to track your results.

Cool Down: 1-mile walk and long stretch.

Coaching Notes: The air squat is performed with feet at shoulder width apart, heels firmly planted into the ground, extend your arms directly in front of you and pretend someone is pulling on your wrists. Now push your bottom slightly backward and sit down without bending your back. Keep your lumbar arch engaged and tight, keep your heels firmly planted, get your hips below the knee line. At the bottom wiggle your toes to ensure your weight is on your heels.

Upon standing, stand up in an explosive movement and push your hips slightly into hyper-extension. Full depth, open hips at the top, engaged lumbar arch and firmly planted heels is the key. Here is a video link to help you see the air squat in action.

Day 2 - Intro to Burpees

Warm-up: Watch video and practice 10-burpees.

Work Capacity: perform 21-15-9 of burpees with a 200 meter run

after each set. Log your time.

Coaching notes: Burpees are started from the standing position, drop your body vigorously to the ground by kicking your feet backward, land in the push-up position and lower yourself with expedited speed till your chest is touching the ground. Explode from the ground to the standing position and conduct a 6” inch jump as well as clapping hands overhead one time.

Day 3 Warm-up: 400-meter slow jog.

Work Capacity: 1-mile run.

Cool Down: 1-mile walk Hip Mobility Drill, Exercise Videos Coaching Notes: Run, don’t walk!

Day 4 - Rest day

1-mile walk and long stretch.

Day 5 - Intro to Butterfly Sit-ups

Warm-up: Read coaching notes and practice 10-perfect reps.

Work Capacity: Complete 21-15-9 reps of each of the following butterfly sit-ups, kettle bells swings, and squats; complete a 400 meter run after each set of repetitions.

Cool Down: 1-mile walk and long stretch.

Coaching notes: The butterfly sit-up is performed with the soles of the feet placed together and close to the crotch. By conducting this movement the abdominal muscles are better isolated and the stress on the hips and quads is eliminated. Also do not brace your feet or place hands behind neck, instead place hands straight above head with arms extended. Throw the arms forward and pull the body up into the sitting position. Sit all the way up and touch the toes with both hands. Placing a rolled up towel or using an Ab Mat under the lumbar arch will greatly increase the success of this exercise