1. Warm up
2. Skill practice:
Turkish get up
3. Conditioning: "Jackie", for time:
Row, 1000 m
20/15 kg thruster, 50 reps
Pull up, 30 reps
4. Recovery: mobility
Please see here for the times from the last time we did this workout.
1. Warm up
2. Skill practice:
Turkish get up
3. Conditioning: "Jackie", for time:
Row, 1000 m
20/15 kg thruster, 50 reps
Pull up, 30 reps
4. Recovery: mobility
Please see here for the times from the last time we did this workout.
1. Warm up
2. Skill practise: turkish get up
3. Five rounds for time of:
20/15 kg barbell turkish get up, 21 reps
Run, 400 m
Your choice of how you partition the turkish get ups, e.g. alternating arms or 11 on the left then 10 on the right. It's always the ones that look simple on paper...
4. Recovery
Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
Well done today everyone, great effort, espcially those that braved the snow and rain!
1. Warm up
2. Strength training; three rounds of:
(a) Turkish get up, 3 reps each arm
Rest, 60 s
(b) Single leg deadlift, 3 reps each leg
Rest, 60 s
3. Conditioning; "The CrossFit Games Open Workout 12.5"; as many reps as possible in 7 minutes of:
45/30 kg thruster, 3-6-9-12-15-18-21...reps
Chest to bar pull ups, 3-6-9-12-15-18-21...reps
4. Recovery
Please have a look here for details times, scores, comments and videos for part 3 of this workout.
Well done everyone!
Just a reminder to everyone that the new Group Class starts tonight: Mon-Fri 1800-1900; followed by the second Group Class 1900-2000. All morning classes remain the same. The new Induction Course will be on Mon, Wed and Fri 2000-2100.
Also, apologies but there will not be any Open Gym on Tuesday 7th Feb as I'm going to get some new shapes from James Jowsey in Manchester.
1. Warm up
2. Skill practise:
Turkish get up, 3-2-1 reps each arm increasing weight each set
3. Seven rounds for time of:
75/52.5 kg front squat, 7 reps
Chest-to-bar pull up, 7 reps
4. Recovery
Part 3 of this workout was posted on the CrossFit mainsite on Tue 24 Jan 2012. Have a look at the comments, videos and scores here and here.
Well done everyone, fantastic turnout!
1. Warm up
2. Strength training; three rounds of:
Turkish get up, 3 reps each arm
Rest, 30 s
3. Ten rounds of:
Max effort, hill sprint, 100 m
Rest, jog back down to start position
4. Recovery: mobility
Good luck Rachael!