CrossFit with Swim Workouts

 

*4 Rounds for time: Swim 200,  25 air squats, 20 swings, 15 push ups, 10  knees to chest (sub V up), 5 pull ups (sub pressouts from bulkhead). 

 

Swim Murph * scale pull ups, push ups, air squats as needed800 swim , 100 pull ups, 200 push ups, 300 air squats, 800 swim

 

Wall Ballin'500 swim, 50 wall ball, 400 swim, 40 wall ball, 300 swim, 30 wall ball, 20o swim, 20 wall ball, 100 swim, 10 wall ball jh 29 :20 10/23/10

 

10, 9, 8, 7, 6, 5, …1Pull ups Walk Lunges Sit ups with Med ball Sprint 50 (odd free, even stroke other than free)

 

AMRAP 15 minutes12 X Dips on bleachers or starting blocks Sprint 25 yards (IM Order) Walk Lunge 15 yards back, Bear Crawl next 15 yards back to pool end.

 

3 Rounds for time

200 swim

20 dumbbell push up with row L/ row

R15 KTE or V Ups

 

3 Rounds for time

200 swim

20 burpee pull ups

 

Partner Workout * no partner - do burpee by yourself. pair up swimmers by comparable speed.

50 free w 10 partner burpees (facing partner each swimmer does a burpee and high 5's the other overhead).

50 free w 8 partner burpees

100 free w 6 partner burpees 100 free w 4 partner burpees

200 free w 2 partner burpees

 

3 Rounds of:

100 FREE 5 squats, 5 diamond push ups Plus 50 FREE 10 squats, 10 hands outside shoulders (wide) push ups = 1 Round

 

Swim 25,50,75,100,125,150 (start at end where pull up bar is located) 5 pull ups on even rounds (50,100, 150) , Plus 5 KTE (knees to elbows)10 mule kicks, 10 sit ups at opposite end of pool.

 

Swim “Angie” 400 or 300 or 200 swim * based on level

100 pull ups

100 push ups

100 air squats

100 sit ups 200 or 150 or 100 swim * based on level

 

WOD: Ladder 25 free 10 push ups 10 sit ups 10 air squats ,

50 free 8 8 8,

75 free  6 6 6,

100 free 4 4 4,

75 free 6 6  6, 

50 free 8 8 8,

25 free 10 10 10

 

5 Rounds For Time

20 sec L sit (use bleachers or bench on deck)

20 air squats

15 push ups10 pull ups *no pull up bar - alternate narrow and wide stance push ups.

Swim 150 *scale swim to 100 for beginners

 

Side Planks L/R on kickboard :30 R side, palm on head, elbow pointed to ceiling (use kickboard for support under elbow on deck) Then sprint 25 kick with your board and get out and hold plank :30 L side. X 8 rounds.

 

"Kelly" Swimming Warm up – hard rubber ball toss to lane members while treading water for :30 then sprint 50 return without touching the wall – repeat tread water while tossing the ball > sprint for 5 Rounds. * no partner - tread water w hands up for :30 then sprint.

 

5 Rounds for time

100 swim

30 step ups plyo box /starting block/ bleacher or bench

30 Mtn climbers every 5th mtn climber 1 push up *best to wear old shoes for the mtn climbers on deck or water shoes or your Vibram 5"s.

 

Swim w Balling for time.(#20/#12)

Wall Ball 30, swim 50

Wall Ball 25, swim 100

Wall Ball 20, swim 150

Wall Ball 10, swim 200

 

3 Rounds for time. Bring your set of dumb bells to the pool.

150 Free then dumb bell snatch L arm 15, R arm 15, 30 ab mat sit ups, :30 of max pull ups (push ups if no bar)

100 Free then ...

"50 Free then... "

 

200 Ladder 200 free * odd lengths swim w fists, even lengths head up like Tarzan then > 20 X **air squats, 20 X dips (bleachers, blocks,), 20 X V ups

150 sprint > then 15 ...squats, dips, v ups

100 free * odd fists, even Tarzan, then 10 squats, dips, v ups

50 sprint > then 5 squats, dips, v ups

 

10 minutes as many 25's as you can sprint 25 get up and out do 1 push up   * add a push up to ea round

 

8 rounds of:

swim 25 any stroke other than free, 25 free back = 50

 30 air squats, 20 sit sit ups, 10 burpees

 

Use the Pace Clock - max number of swings and for time.

5 Rounds : 45 of kettlebell swings or dumbbell swings for max swings  swim 100

 

3 Rounds for Time:  

300 swim

 30 X 1 arm dumbbell thrusters (15 R/ 15 L) #35

30 X 1 arm push up and row (15 X R / 15 L) #35

30 X dumbbell swings (like kettlebell swings) #35 jh 7/2011 24:08

 

Swim "Jackie"

Swim 1000 yards

50 Thrusters (#45)

30 Pull Ups (no pull up bar - sub chest to floor push ups) JH 19:10

 

Swim Cindy AMRAP in 30 minutes (total your rounds) of:

swim 100 yards

5 pull ups * no pull up bar? Sub deep end in the water muscle ups, weight your ankles if you can.

10 push ups

15 air squats                 JH 12 Rounds

 

Swim Cindy

On the 2 minutes, every 2 minutes. For 15 rounds or 3o minutes.

Swim 50 *, 5 pull ups **, 10 push ups, 15 air squats.* IM order (Fly, Back, Breast, Free)

** if your pool has no pull up bars, complete 6 deep end muscle ups or press outs from deep water with hands on the bulk head, lock out elbows for full extension.

 

21-18-15-9-6-3 of:  100 swim, dumbbell power cleans, pull ups, V ups, dumbbell dead lifts. (#40/#30 ) JH 30:01 *swim the 100 after each round, start with 100 swim =7 swims .

 

5 Rounds for time

Swim 150 free * no pool then run 400 each round

25 X (#45) Kettlebell swings

15 X L arm dumbell snatch (#25)

15 X R arm dumbbell snatch (#25)      24:09 JH

 

One Time Through for Time: partition the exercises any way you want. Swim in any order, mix up swims and tasks as you desire. Do not break up the 200's - once you start your 200 free, finish the 200 free before moving on to something else. Just get it done with good form.

50 pull ups * no pull up bar? - sub deep end muscle ups.

60 push ups

70 dips

80 air squats

200 IM (fly, back, breast, free)

200 Free

200 Kick

200 Pull

200 Stroke – no free, choice * times ranged from 25:30 to 32:00.

 

5 Rounds for time:

5 pull ups (sub deep end muscle ups)

10 push ups

15 wall ball (#20/#12)

200 swim

 

For time. One time through.

300 swim

30 push ups

30 sit ups

30 dips

300 swim.

 

Swim 50 (as many deep water press outs from bulk head until 1 min) R: 15 X 4 Rounds. ez 50.

Swim 100 I.M (as many V ups until 2 min) X 4 Rounds then ez 50.

Swim 200 Free (as many Dumbbell Thrusters as you can unitl 3:15) X 2 Rounds then ez 50.

Swim 500 Free and 50 Kettle Bell Swings for time

 

Every 2 minutes complete the following for 6 Rounds or 12 minutes.

50 yard sprint

5 pull ups or sub 7 press outs from bulk headin the remaining time until 7 min complete as many burpees as you can. Total the number of burpees for all rounds.

 

30 pull ups (deep water muscle ups as sub)

100 free

30 dips (use starting blocks or bleachers)

100 free

30 push ups

100 free

30 air squats

100 free

:30 plank hold L; :30 plank hold R

swim 100

:30 handstand hold

swim 100

 

10, 9, 8, 7....1Swim 50 odd (9,7,5,3,1), swim L arm only down 25, swim R arm back 25 on even (10,8,6,4,2).Pull ups, Air Squats, Kick outs (double leg mountain climber to back extension hold), Sit Ups.

 

4 Rounds for time of: 15 wall ball (#20/#12), 15 Sit ups w Dynamax Ball (Overhead to between legs), 15 push ups hands on Dynamax ball, Swim 100 yards.

 

For Time: 200 swim - heads up (Tarzan) backstroke flag to flag, no wall turn, no touching bottom.

20 push ups,

20 air squats

150 swim - scull flag (head up, hands do not go outside of shoulders) to flag, no wall turn, ….

15 push ups, 15 air squats

100 swim - on back dolphin kick flag to flag, no wall turn….

10 push ups, 10 air squats

 

8 Rounds for Time: ODD Rounds> 25 swim, get up and out, 10 walk lunges, 2 leg hops - down the side deck 25 yards back to start EVEN Rounds >25 fly, get up and out, 10 walk lunges , ninja jumps (jump 180, land softly with knees bent and hips low) - down the side deck 25 yards back to start

 

15 MIN AMRAP  (as many rounds as possible)

1 X 50 swim

2 X Pull ups (sub press outs on bulk head or deck, high elbow press out to arms locked out)

3 X Overhead squats (PVC or scale Oly Bar as appropriate)

4 X Walk lunges with bar or pole behind neck

5 X Burpees – jump over bar

6 X Sit Ups

7 X Push ups on bar or strict hand release push ups on deck.

 

1 ROUND FOR TIME

 20 Prisoner Squats

50 Free - 30 Jump to 12” target above your reach

100 Free - 20 jumps

150 Free - 10 jumps

20 Prisoner Squats

 

For Time

200 swim - 1 min R

1 min max pull ups - 1 min R * sub press outs from pool or ground to overhead with something heavy

200 swim - 1 min R

1 min max reps wall ball (#20/#12) - 1 min R

200 swim - 1 min R

1 min max push ups (hand release) - 1 min R

200 swim

1 min max sit up and toss wall ball to wall - 1 min R

200 swim

 

For Time: 10,9,8.7,...1 o fKettleBell swings (#53/#35)

Burpee to KettleBell and then take KettleBell from ground to overhead

Goblet Squats w KettleBell

Swim 100 after each round.           JH 31:00

 

AMRAP for 10 MIN

Swim 25,

5 push ups

Swim 25, 5 pull ups or deep water press outs.

 

For Time. Use pace clock to time 1 min intervals. Get up and get out of water. I loaded a #75 Oly bar for the deck of the pool for all tasks. Scale as necessary. Sub dumbbells (#40/#25)150 swim1 min max reps push press

150 swim

1 min max reps summo dead lift high pull

150 swim

1 min max reps barbell roll outs

150 swim

1 min max reps power cleans from the ground

150 swim

1 min max reps of back squats

150 swim                  JH 21:10

 

5 Rounds for time Start holding on wall and kick for :20 hard. Swim 50. Return to wall and kick hard for :20. Get up and out on deck. Complete 10 air squats, 10 burpees, 10 V ups.

 

Weight Plate Workout.

Warm Up 200 swim, 150 pull, 100 kick

6 X 75's L arm 25, R arm 25, Swim 25   R:10

 

24 min AMRAP (as many rounds as possible) With a weight plate (#15/#15/#35) for all exercises on deck and 100 swim.

100 Swim

6 reps each of the following: Overhead plate lunges

Overhead squats with plate

Weight Plate swings from between legs to overhead (like kettlebell swings)

Bent over rows with plate'

Reverse lunge with twist.

Lunge back with L leg and twist R with plate.

Wood chops with plate. 3 L and 3 R. Start from ankle and bring plate up and over R shoulder to full extension.       JH 7 rounds.

 

Swim Gone Bad  We brought our #75 loaded Olympic Bars and #20 wall ball to the pool deck for the following:5 rounds for time >Swim 15020 x wall ball20 x Summo Dead Lift High Pulls (wide grip)20 x push pressRest 1 min between each roundJH 30;15 w rest

 

5 Rounds for Time

Swim 50

5 press outs from deep end (hands on bulk head, try and keep elbows above hands, raise body up and out of pool to locked elbows)

5 V ups (use a kick board for comfort on deck)

5 L Pull Ups (sub 15 push ups alternating narrow hands - diamond to wide hands each push up)

5 wall climbs (start in plank with feet on wall, walk hands and feet up wall to straight back, walk back down wall to plank and stand = 1 rep

 

CF w Swim 3 Rounds (bring your Olympic Bar and weights to the pool deck - sub #50 dumbbells)Swim 400 1 complex of 5 DL, 3 power cleans, 1 push press (#115)Swim 200 3 complexSwim 100 5 complexJH 14:20

 

2/4/2013Warm Up400 every 4th lap swim w fists.200 pull negative split100 kick (700 yards)

 

Set 1: No wall 50’s with 6 press outs on the 1:15 X 6 (300 yards)

 

Set 2: 6 Rounds (750 yards)Swim 125 10 pushupsSwim 125 20 burpee to Dynamax ball and overhead

 

Set 3: 50’s on the 2 min complete as many reps as possible of: (400 yards) *total up all reps for 8 rounds

2 Rounds of swim 50 – pull ups - leave on the 2 min

2 Rounds of swim 50 – wall bal

l2 Rounds of swim 50 – slam bal

l2 rounds of swim 50 – sit up and toss

 

1/28/13

500 swim 50 Thrusters #45

400 swim 40 Kbell swings #53

300 swim 30 SDLHP #45

200 swim 20 pull ups * sub hand release push ups

100 swim 10 hang knees to elbows * sub V Ups or Hollow Rocks

 

Bring dumbbells to deck (I used #35)  

 

9-2020 BU Team 
From deck - jump feet first as far as possible (broad jump)  sprint 25 off of flip turn 4 x Long Dog underwater (full dog paddle strokes under the surface)  sprint back - up and out quickly   X  6   No Rest 

At the backstroke flags    tread water w hands up :20.   Head up free to other end, flip turn and swim with fists back to opposite flags treading water    x   6   

 

2 X 50's all out for time   with 1 min rest between from the blocks
 

_____________

50 sprint then 8-6-4-2 deep end press outs =200 relay 50 free sprint, partner does 1) high plank 2 shoulder taps 2) Swiss Ball knee to chest x 4 rounds (4 swims each). Burpee to tag off

4 x 50's sprint Kick on wall :20 kick vertical w hands up :15 on the 1:30

25 fly, 10 wall ball , 25 long dog underwater half and Tarzan (head up) half , 8 star jumps into streamline x 6 rounds

Relay 50 free, partner does high plank T rotations, PVC Toes to Bar, Boat pose sit, hollow rocks X 4 rounds each (4 swims each) Burpee to tag off

_______________
 

300 warm up  open turn at each 25 and under water dolphin to past 1/2 way.

600 yds  by  swim w 1 paddle on L for 50, swim R hand paddle 50, swim 50 

4 x 50's   breast stroke pull w flutter kick 25, sprint free back   on :55 
4 X 50's  under water dolphin from wall no dive as far as you can, sprint free back then 
    10 x wall ball, 10 straight leg dead lift  leg med ball, 10 med ball goblet squats 
3 X 50's  fly 

     15 push ups  15 dips
2 X 50's back - under water as far as you can w fast dolphins, sprint back the rest. 
    20 sit ups   20 prisoner squat jumps

 

 

 

 

 

WU   200 swim  100 pull   50 kick 


 3 rounds:   total 1500 yds of swimming. 

200 swim  20 push ups  150 swim 15 push ups   100 swim 10 push ups  50 swim  5 push ups.  200 swim  20 push ups, 20 goblet squats w weight, 150 swim  15 push ups  15 goblet squats   100 swim   10 push ups (PU)  10 goblet squats (GS)    50 swim  5 PU, 5 GS.   
200 swim,  20 PU, 20 GS, 20 Russian Twists (RT) w dumbbell or weight, 150 swim  15 PU, 15 GS, 15 RT,   100 swim  10 PU, 10 GS, 10 RT,   50 swim 5 PU, 5 GS, 5 RT 

 

300 Swim 30 push ups, 30 air squats, 30 sit ups
200 Swim 20 dips, 20 single leg Bulgarian dead lifts (10 ea leg), 20 V ups 
100 Swim  10 press outs from deep end, 10 pull ups (sub push ups with feet elevated) 10 burpees 

 

5 Rounds for time *jh 20:15

 

 

Swim 150 (first 50 head up like Tarzan)

Dumbbell Squat Cleans X 8 (#35)

Push press X 10 (#35 dbells)V Ups X 12

 

More Dumbbells... 5 Rounds for time (#45/#25)

100 Free (1,3,5) 100 I.M (2,4)

10 swings (single dbell)

5 Hang Power Cleans (dbells)

5 Front Squats (dbells)

5 L arm Dbell snatch (single dbell)

5 R arm Dbell snatch (single dbell)

 

300 broken at the 50

50 Fly - 20 push ups

50 Back - 20 V ups (use kick boards to support rear)

50 Breast - 20 burpees

50 Free - 20 Deep end Press outs (or pull ups - if your pool has a bar)

50 Kick on back - 20 Air squats

50 Feet First - 20 Dips (from bleachers or starting block)

 

From the Block - FAST 50's For Time:

50 swim from the blocks - fast 10 burpee pull ups. (no pull up bar? sub 3 pushups with every burpee!).

50 from the block - fast - 8 burpee pull ups.

50 from the block - fast - 6 burpee pull ups.

50 from the block - fast - 4 burpee pull ups.

50 from the block - fast - 2 burpee pull ups.

50 from the block - fast !

 

Long Workout - pre-season conditioning

3 Rounds for time:  Run 1200, swim 300, 8 pull ups, 10 burpees, 12 step ups - 6 each leg (24" box or bleacher or starting block) w dumbbell (#25/#45) and press overhead at top of box, 15 dumbbell swings, 18 sit ups.

 

RUN 800

100 swim

1 min of pushup and dbell row – alt hands each rep.

200 IM

1 min bar hang – every 10 sec perform 1 knee to chest

100 swim

1 min of goblet squats

200 IM  

1 min of dips (all on bench along side of pool)  wide hands.

100 free

1 min alternate arm thrusters w dbell, switch arms each rep

200 IM

1 min dbell swings

RUN 800 

 

20 MIN AMRAP 
Swim 50, 5 pull ups (sub deep water press outs or Body Weight Rows or Burpees), 10 push ups, 15 sit ups, 20 air squats.  
JH 7 rounds + 5 pull ups, 10 push ups, and 15 sit ups

 

For Time:   
Swim 50, 25 X wall ball (#12/#20)  X 4 rounds 
Rest 1 min. 
Swim 50, 25 X slam ball  (#12/#20)  X 4 rounds
Rest 1 min. 

Swim 50, 25 X standing medicine ball shovel throw to wall (switch sides ea. round) X 4 rounds. 

 

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