1. Warm up
2. Skill practise; ten minutes to work on:
(a) Handstand variations
(b) Rope climb technique
3. Conditioning; three rounds for time of:
60/40 kg power clean, 10 reps
60/40 kg step-back lunge, 15 reps (alternate legs)
Sit up, 20 reps
4. Recovery
Let's see if we can get everyone in to do Wednesday's workout, it's going to be a special one!
1. Warm up
2. Skill training; fifteen minutes to work on:
(a) Handstand
(b) Handstand push up (negative/ strict/ kipping)
(c) Freestanding handstand
(d) Handstand walk
3. Conditioning; three rounds for time of:
Row, 300 m
20/14 lb wallball, 20 reps
Pull up, 10 reps
4. Recovery
Please have a look here and here for times, scores, comments and videos for part 3 of this workout.
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1. Warm up
2. Skill practise; ten minutes, your choice of what to work on from:
(a) Wall walk
(b) Handstand hold
(c) Handstand push up (negative)
(d) Handstand push up (strict and kipping)
3. Conditioning; three rounds for time of:
125/85 kg deadlift, 10 reps
Double under, 50 reps
4. Recovery
Part 3 of this workout was posted on the CrossFit mainsite on Fri 03 Feb 2012. Have a look at the comments, videos and scores here and here.
1. Warm up
2. Skill training; ten minutes to practise:
(a) Handstands
(b) Handstand push ups
(c) Handstand walks
3. Five rounds for time of:
Pull up, 20 reps
24/16 kg kettlebell swing, 30 reps
Double under, 40 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Sat 17 Dec 2011. Have a look at the comments, videos and scores here and here.
1. Warm up
2. Skill practise: three rounds of:
(a) Snatch, 1 rep (increase weight each round up to working weight for part 3)
Rest, 60 s
(b) Kipping swing/pull ups, 10 reps
Rest, 60 s
(c) Handstand kick up/hold/freestanding hold/walk, 3 attempts
Rest, 60 s
3. Seven rounds of:
Double under, 35 reps
Snatch, 1 rep
Make one snatch attempt per round. Workout is scored by the total time and also the sum of all the successful snatch lifts (missed attempts are not counted).
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Thu 3 Nov 2011. Have a look at the comments, videos and scores here and here.
