1. Warm up
2. Three rounds for time of:
Run, 400 m
11 foot rope climb, 3 ascents
50/35 kg thruster, 12 reps
3. Supplementary: five rounds of:
(a) GHD sit up, 3-10 reps
(b) GH raises, 5-10 reps
4. Recovery: mobility
Katie 14:29 (20 kg, arm rope walk 6 reps)
Simon 13:37 (30 kg)
Annelize 12:11 (20 kg, arm rope walk 6reps)
Kerry 12:24 (17.5 kg, arm rope walk 6 reps)
Derek 11:42 (30 kg)
Suzanne 11:23 (17.5 kg, arm rope walk 6 reps)
1. Warm up
2. Strength training: three rounds of:
(a) Weighted pull up, 5 reps (use negatives or progressions as required in order make five reps challenging)
Rest, 60 s
(b) Janda sit up, 5 reps
Rest, 60 s
(c) Glute/ham raise, 5 reps
Rest, 60 s
3. Five rounds for time of:
Double unders, 35 reps
Run, 200 m
If you can't yet do double unders sub in latteral jumps over a loaded barbell.
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Fri 16 Sep 2011. Have a look at the comments, videos and scores here and here
James 7:06 (barbell jumps)
Chris 11:05 (RX)
Jon 8:07 (barbell jumps)
Suzanne 10:59 (barbell jumps)
Dan 9:54 (barbell jumps)
Lauren 13:09 (barbell jumps)
Kate 17:01 (RX)
1. Warm up
2. Skill training: snatch
3. "Isabel"; for time:
60/42.5 kg snatch, 30 reps
4. Accessory; three rounds, not for time, of:
GHD sit ups, 10 reps
GH raises, 5 reps; or Hip extensions, 10 reps
5. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Fri 19 Aug 2011. Have a look at the comments, videos and scores here and here.
Kate 5:06 (17.5 kg)
Well done Kate - top of the leaderboard!