1. Warm up
2. Speed training:
Cone agility/speed drills
3. Conditioning; 10-9-8-7-6-5-4-3-2-1 reps for time of:
Chest-to-bar pull up
30/25" box jump
Sit up
4. 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. Speed training: linear shuttles
3. "Cindy", complete as many rounds in 20 minutes as you can of:
Pull up, 5 reps
Push up, 10 reps
Squat, 15 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Sat 8 Oct 2011. Have a look at the comments, videos and scores here and here
James 12 + 3 pull ups (red band)
Chris 12 + 5 pull ups (RX)
Kate 14 (blue band, push ups on knees)
Jon 12 + 4 pull ups (RX)
Michael 14 (blue + red band)
1. Warm up.
2. Skill training: speed/agility drills
3. Five rounds for time of:
11 ft L-rope climb, 1 ascent
Parallette handstand push-ups, 5 reps
20/15 kg barbell one-legged overhead squat, 10 reps
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Wed 06 Jul 2011. Have a look at the comments, videos and scores here and here.