Perfect Pullup
 |
US $45.00
Jerry Hill's Dirty 30 Crossfit Workout
If you loved the "300 workout" and found the "Beowulf workout" to be a perfectly painful challenge then you'll also enjoy this lung burner called "Dirty 30". This is another high intensity interval strength training workout that produces dramatic results when attacked with an "all in" attitude. It takes a lot of power, endurance, and mental toughness to gut through it in record time.
"Jerry Hill's Dirty 30 CrossFit Workout"
*30 reps each once through for time*
Kettlebell Swing (35lb Women - 55lb Men)
Wallball (12W - 15M)
Box Jump (26"W - 32"M)
Hang Clean to a Push press (55W - 75M)
Pushup
Jumping Pullup
Kettlebell High Pull (52W - 70M)
Jumping Slamball (12W - 15M)
Dumbbell Situp and Press (15W - 25M)
Burpees!
*Scaled the load as need*
If you can perform the workout with the prescribed weights here are some times to shoot for:
Sub 15 minutes: Off the charts, you are a fitness legend!
15-17 minutes: Not many fitter than you
17-19: Capable of tough tasks, you're in top shape
19-21: Right there, almost at the top level
21+ Keep working on you conditioning, you are almost there!
Kettlebell Swing
Tip: Keep your spine extended, chest up Dip the hips back, letting the Kettlebell naturally fall underneath you - Explosively drive your hips forward to the Kettlebell - the goal is to create momentum and elevation so the Kettlebell becomes weightless - absorb the force of the returning Kettlebell by dipping your hips back again and quickly re-direct forward again. Standard: The Kettlebell should be swung high enough so it's out of your direct line of vision - Hands convincingly above head level.
Wallball
Tip: Squat with a medicine ball held High and Close to your chest. As you explosively rise out of the squat continue your vertical momentum and aggressively throw the medicine ball to an 8-10 foot target. With hands held high catch the ball on the rebound and continue the cycle for multiple repetitions. Keep the movement fluid and cyclic. Standard: Squat to slightly below parallel Use a barrier if you want a consistent standard of depth.
Box Jump
Tip: Explosively jump up on a bench, mats, or box - stick your landing and come to a standing position - hop back down or step backwards down - repeat process. Standard: Fully extend your hips at the top (STAND UP!)
Hang Clean to a Push Press
Tip: Hang power clean Stand with barbell - grip should be slightly outside the thighs Quickly dip the bar until it touches mid-thigh Keep your shoulders over the bar with spine extended Jump up, extending the hips, shrug the shoulders, keep bar close to body Arms are straight - They don't bend until your hips are fully extended As bar is elevated quickly dip under it, whip elbows under and around the bar and catch bar on your shoulders Push Press From the above catch position (hips are dipped slightly) jump and punch the barbell to the overhead position of support Standard: Correct overhead position of support is "elbows in ear". Oh and, Rest Later...
Pushup
Tip: Start in arms straight, body tight, plank pushup position Keep your head up, neck neutral - draw navel in Bend arms, keep body straight, drop chest, hips, and chin to the ground All 3 should touch at the same time Extend arms, keep body straight, stay tight. Standard: Chest, Hips, Chin touch the ground at the same time Arms fully extended (straight) at the top
Jumping Pullups
Tip: Grab a chin-up bar, rope, or tree branch so that your feet still touch the ground and your arms are almost straight overhead but not locked - jump with your legs and pull with your arms simultaneously until you get your chin over your hands. Standard: Jump and pull fist's to chest - Arms extended on the bottom
Kettlebell High Pull
Tip: First time exercisers can pick up the basic movement of the Highpull in a few minutes. However, most people tend to muscle the Kettlebell making it a segmented movement. Instead, try to create momentum and elevation on the Kettlebell using vertical hip drive. Standard: Let the Kettlebell touch the ground for each repetition Bring KB to throat, keep elbows high
Jumping Slamball
Tip: Jump up with a medicine ball, arms straight overhead (full extension) and then SLAM the BALL on the ground. Quickly drop your butt down and go straight into squat in order to catch the Medicine ball at the bottom; both are essential to get all the benefits of this movement. Once you get rolling you can really get into a rhythm of jumping up (full extension) and slam down. *Warning* You need a special Slamming medicine ball to do this movement. Most traditional Medicine balls bounce too much - If you slam a bouncing medicine ball it will come back up and knock you out, break your nose, or bust your teeth! The same movement of Jumping straight up then landing down in a squat can be duplicated by hanging on to the Medicine ball and tapping it on the ground. Standard: Arms straight at top Hips low at the bottom (full squat)
Dumbbell Situp and Press
Tip: Hold Dumbbell by Ends, start on chest As you situp start to press the weight Finish the movement with arms straight over your head fully seated Standard: Get to the proper overhead position of support Elbows in ears
Burpees
Tip: Squat down, place hands on ground wider than the feet - shoot your legs back until you are in a top pushup position, perform a pushup Quickly hop your feet forward back to the hands on ground squat position Jump up and reach into the air Standard: Full Pushup - Full extension on the Jump (be aware of forward lean/piking on jump)
DISCLAIMER
The author and publisher of this material are not responsible in any manner whatsoever for any harm or injury that may occur through following the instructions in this material. Specifically, the author and publisher disclaim all responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this special report. The activities, physical and otherwise, described herein are for informational purposes only, and may be too strenuous or dangerous for some people. The reader should consult his or her physician before engaging in them.
About the Author
For a full report on how to perform the exercises in this workout including 35+ pictures go to; http://www.crossfitchallenge.com/dirty30/
|
|
Perfect Pullup As Seen on TV $83.13 Designed by Navy seals, the Perfect Pullup allows your arms to move naturally to reduce joint strain and engages more muscles for a total core workout. The Perfect Pullup offers twisting handles on adjustable swing arms that attach to the pullup bar to maximize muscle motion. Color: Black/silver/redMaterials: Rubber, metalIncludes: Pullup bar, mounting brackets, handles and Navy Seal-inspired workout chartExclusive rotating handles let you do pullups and chin-ups in one exercise, maximizing strength and efficiencyAdjustable metal swing arms help build upper body strength even if you can't do a single pullupPerform unique new exercises like Australian pullups and standing rowsEngages more muscles for better, faster results with less joint strainWeight limit: 300 pounds per handleWeight: 9 poundsDimensions: 24 inches long x 10 inches wide x 4 inches deepAssembly Required |
|
|
PullUp Resistor $105.14 High Quality Content by WIKIPEDIA articles Pullup resistors are used in electronic logic circuits to ensure that inputs to logic systems settle at expected logic levels if external devices are disconnected or highimpedance. They may also be used at the interface between two different types of logic devices, possibly operating at different power supply voltages. A pullup resistor weakly pulls the voltage of the wire it is connected to towards its voltage source level when the other components on the line are inactive. When all other connections on the line are inactive, they are highimpedance and act like they are disconnected. Since the other components act as though they are disconnected, the circuit acts as though it is disconnected, and the pullup resistor brings the wire up to the high logic level. When another component on the line goes active, it will override the high logic level set by the pullup resistor. Author: Surhone, Lambert M./ Tennoe, Mariam T./ Henssonow, Susan F. Binding Type: Paperback Number of Pages: 156 Publication Date: 2011/01/21 Language: English Dimensions: 6.00 x 9.00 x 0.36 inches |
|
|
Womens Pullup-H $39.97 Strap your way into style in these cute gladiator-inspired low heels. The Pullup-H by Soda features a caged lace-up upper, open toe style, side zipper for easy on/off, and a 2 3/4" chunky heel. |
|
|
Sportime 003604 PullUp Rack $289.71 Provides A Good Alternative To PullUps So Children Aren t Left Hanging The modified PullUp Rack has been identified as a good screening device for those who cannot perform a regular pullup. Fitnessgram recognizes this as an alternate test to measure arm and shoulder girdle strength. Designed by a physical educator to meet his own needs the PullUp Rack can accommodate two people at the same time. Easily adjust to individual differences. The bar should be positioned 1 to 2 (2.5cm to 5.1cm) above the outstretched hand when the person is lying on the floor. An elastic band is positioned 7 to 8 (17.8cm x 20.3cm) below the bar. The correct modified pullup is performed each time the person pulls up and touches the elastic band just below the chin and then returns to the straight arm hanging position. Activity Guide included. Weight limit 125 lbs. (56.7kg). |
|
|
Oliberte Men's Narivo Pullup Oxford $140 Oliberte gives you an instant classic with the Narivo oxford. The leather upper has a look of simplicity with its hand-stitched details and minimalist charm. Plus, the cushy rubber sole adds plenty of comfort and flexibility to your stride. Made with a community-minded ethos from locally sourced materials, this is a look with a bright hope for the future of many. |
|
|
Oliberte Men's Gando Pullup Boot $75 Oliberte takes their benchmark Adibo boot and lengthens the look with the Gando. A high rising ankle lets the hand-crafted leather upper make a sharp, casual statement thanks to the handsome overlays and durable stitch detail. Made with a community-minded ethos from locally sourced materials, this is a look with a bright hope for the future of many. |
|
|
Oliberte Men's Zimbo Pullup Boot $79.02 The Zimbo boot from Oliberte completes your hip, urban look. The stitched leather upper features a hand-crafted look with vintage leanings and the cushy rubber sole perfects the comfort. Made with a community-minded ethos from locally sourced materials, this is a look with a bright hope for the future of many. |
|
|
Oliberte Men's Adibo Pullup Boot $150 Oliberte gives you a distinctive casual look with the Adibo boot. The leather upper is hand-crafted with a conscience using locally sourced goods and providing sustainable growth for Oliberte's African partners. With the hip urban vibe, long-lasting durability, and community minded ethos, this is one great boot. |
|
|
Alfi Trade 10.615BN 2.50 in. Lift and turn drain with a pullup plug for above mount installation Brushed Nickel $262.44 Lift and turn with a pullup plug for above mount installation. Overall Dimensions: 2 1/2 Dia. x 7 . Color: Brushed Nickel. Manufactured to the Highest Quality Available. Satisfaction Ensured. |
|
|
Alfi Trade 10.615PC 2.50 in. Lift and turn drain with a pullup plug for above mount installation Polished Chrome $262.44 Lift and turn with a pullup plug for above mount installation. Overall Dimensions: 2 1/2 Dia. x 7 . Color: Polished Nickel. Manufactured to the Highest Quality Available. Satisfaction Ensured. |
|
|
Alfi Trade 10.515PN 2.50 in. Lift and turn drain with pullup plug Polished Nickel $123.03 Lift and turn drain with a pullup plug. Overall Dimensions: 2 1/2 Dia. x 7 . Color: Polished Nickel. Manufactured to the Highest Quality Available. Satisfaction Ensured. |
|
|
Alfi Trade 10.615PB 2.50 in. Lift and turn drain with a pullup plug for above mount installation Polished Brass $262.44 Lift and turn with a pullup plug for above mount installation. Overall Dimensions: 2 1/2 Dia. x 7 . Color: Polished Brass. Manufactured to the Highest Quality Available. Satisfaction Ensured. |
|
|
Alfi Trade 10.515PB 2.50 in. Lift and turn drain with pullup plug Polished Brass $110.71 Lift and turn drain with a pullup plug. Overall Dimensions: 2 1/2 Dia. x 7 . Color: Polished Brass. Manufactured to the Highest Quality Available. Satisfaction Ensured. |
|
|
Oliberte Men's Mogado Hi Pullup Boot $75 The Mogado Hi boot from Oliberte brings a hip urban look to your casual attire. The stitched leather upper features a hand-crafted look with vintage leanings and the cushy rubber sole perfects the comfort. Made with a community-minded ethos from locally sourced materials, this is a look with a bright hope for the future of many. |
|
|
Oliberte Men's Mogado Pullup Boat Shoe $140 Oliberte reinvents a casual classic with the Mogado boat shoe. This soft leather shoe features a relaxed profile filled out with 360 degree laces, mocc stitching, and handsome detail overlays and the cushy rubber sole perfects the comfort. Made with a community-minded ethos from locally sourced materials, this is a look with a bright hope for the future of many. |
|
|
Perfect $10 Perfect - Hypnose |
|
|
Not Perfect $12.99 Not Perfect - Poster |
|
|
Be Perfect $1.49 Be Perfect Button I expect you to be perfect and understand why I'm not |
|
|
HON Company HONH870300P Pullup Receptacles w Circuit Breaker Black $127.71 Interactive training table series features 11/8 laminate gray patterned tops with work surface grommets and Tmold edging. Tubular C legs and skirts include wire management cavities. Training table series offers dualwheel casters (two locking) charcoal bases and modesty panels. Connectors let you configure tables to meet your particular needs. Furniture meets or exceeds ANSI/BIFMA standards. Compatibility: HON 61000 Series Interactive Training Tables. Input Current: 15 A. Power Cord/Cable: 72 . Receptacles: 1 x RJ45. |