1. Warm up
2. Conditioning; for time:
(a) Run, 800 m
(b) 10 rounds of:
Handstand push up, 10 reps
Single leg squat, 10 reps (alt legs)
(c) Run, 800 m
3. Recovery
Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
1. Warm up
2. Strength training; three rounds of:
(a) Single leg squat, 5 reps each leg
Rest, 60s
(b) Ring row, 10 reps
Rest, 60 s
3. Conditioning; five rounds for time:
60/40 kg power clean, 5 reps
Wall climb, 5 reps
4. Recovery
1. Warm up
2. Skill practise; ten minutes to practise:
Single leg squats
3.Complete as many rounds as possible in 20 minutes of:
25/21" box jump, 18 reps
Toes to bar, 15 reps
Pull up, 12 reps
If you have delicate hands you might want to tape them before you start this workout! We now have Leukoplast tape at the box if you need any.
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Mon 26 Dec 2011. Have a look at the comments, videos and scores here and here.
Derek 6 (blue band)
Rachael 6 + 15 K2E
Simon 6 + 6 BJ (21", K2E, blue band)
Jon 6 + 6 BJ (21", K2E, blue band)
Alex 5 + 11 TTB (RX)
Geo 6 + 4 BJ (K2E, blue + red band)
Katie 5 + 5 K2E (K2E, ring rows)
Michael 6 + 10 PU (K2E, blue band)
Kerry 6 (12", v-sits, ring row)