“To Build a Mountain…”
This is a high intensity Chest and Back Circuit workout designed to keep the heart rate up and, in true “Crossfit” fashion, it is done for time.
Equipment needed: a pull-up bar or tree limb, free weights and/or a barbell. Whatever weight you can handle or have available.
“To Build a Mountain…” – Round 1: Reps of 15, Round 2: Reps of 12, Round 3: Reps of 10, 1 min rest between rounds.
- Clap Push-ups
- Wide Grip Pull-ups
- Diamond Push-ups
- Regular Grip Pull-ups
- Wide Push-ups
- Close Grip Pull-ups
- Chest Fly
- Back Fly
- Chest Press
- Back Row
After each exercise, perform a 40 yd run, i.e. “Diamond pushups, 40 yd run, regular grip pull ups…”
This is a great upper body workout; push-pull to the max. When I do it at home, I do my push-ups about 40 yds from a tree that I do my pull-ups on. Once I’m done with my push-up exercise, in order to get a good time, I have to really hustle to do my pull-ups. This again is a great home workout, the equipment needed is very minimal and I’m sure you can easily find substitutes for the free weights if absolutely necessary.
Colin
