1. Warm up
2. Skill practise; ten minutes to work on:
(a) Handstand hold
(b) Handstand walk
(c) Strict/kipping handstand push up
3. Seven rounds for time of:
100/70 kg deadlift, 7 reps
L-pull up, 7 reps
4. Recovery
Part 3 of this workout was posted on the CrossFit mainsite on Sun 22 Jan 2012. Have a look at the comments, videos and scores here and here.
A = as above
Alex 9 minutes and a bit @ 100 kg
1. Warm up
2. Speed training: L-shuttle drill
3. Three rounds for time of:
42.5/30 kg overhead squat, 15 reps
L pull up, 15 reps
42.5/30 kg split jerk, 15 reps
Knees to elbow, 15 reps
42.5/30 kg hang clean, 15 reps
10/5 kg hip extension, 15 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Mon 31 Oct 2011. Have a look at the comments, videos and scores here and here
James 33:14 (20 kg, 2 x B band, 30 kg)
Suzanne 24:44 (7.5 kg, R + B band, 15 kg, 15 kg)
Alex 29:27 (30 kg overhead squats)
Karlyn 15:25 (7 reps: 7.5 kg, green band, 10 kg, 7.5 kg)
Kate 27:51 (15 kg, blue band, 30 kg, 30 kg)
Dan 21:00 (20 kg, R + B band, 25 kg, 25 kg)
Rachael 33:31(RX)
Lauren 29:40 (7.5 kg, R + B band, 15 kg, 15 kg)
1. Warm up
2. Complete as many rounds in 30 minutes as you can of:
Run, 400 m
L-pull up, 10 reps
10/5 kg hip extension, 15 reps
10/5 kg sit up, 20 reps
3. Recovery
Part 3 of this workout was posted on the CrossFit mainsite on Wed 12 Oct 2011. Have a look at the comments, videos and scores here and here
Suzanne 5 + 6 sit ups (blue + red band, no weight)
Alex 6 + 1 pull up
Kate 5 + 400 m (blue band)
Dan 4 + 20 sit ups (blue + red band, no weight)
Rachael 5 + 10 pull ups (500 m row, red band)
1. Warm up.
2. Strength training: back squat
5-5-5-5-5
3. Complete as many rounds in 20 minutes as you can of:
Handstand push up, 7 reps
L-pull up, 12 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Tue 28 Jun 2011. Have a look at the comments, videos and scores here and here.
