1. Warm up
2. Skill practise: ten minutes to practise kettlebell technique
3. Conditioning; five rounds for time of:
Handstand walk, 22 m*
Squat, 50 reps
4. Recovery
*I left this in for Derek. However, for the rest of us, we can 'Wall monkey run, 50 reps' instead! Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
Good work Paul!
1. Warm up
2. "Kettlebell Moon": seven rounds for time of:
24/16 kg KB split snatch, 10 reps right arm
11 ft rope climb, 2 ascents
24/16 kg KB split snatch, 10 reps left arm
11 ft rope climb, 2 ascents
Alternate feet in the split snatch sets.
3. Supplementary: GHD sit ups
4. Recovery: mobility
Sarajane 13:57
Jenny 16:28
1. Warm up
2. Skill training: kettlebell swing/clean/snatch
3. As many rounds as possible in 10 minutes of:
40/25 kg push press, 6 reps
40/25 kg overhead squat, 8 reps
25/21" box jump, 10 reps
4. Recovery: mobility
1. Warm up
2. Strength training: thruster:
2-2-2-2-2-2-2-2-2-2
3. "Helen": three rounds for time of:
Run, 400 m
24/16 kg kettlebell swing, 21 reps
Pull ups, 12 reps
4. Recovery: mobility
Part 2 of this workout was posted on the CrossFit mainsite on Tue 17 May 2011. Have a look at the comments and scores here.
Part 3 of this workout was posted on the CrossFit mainsite on Thu 25 Nov 2010. Have a look at the comments and times here. This is a CrossFit Benchmark workout and is used to gauge the improvement in your fitness. You can also compare your time to others within the CrossFit community and even filter by gender and age by having a look here.
1. Warm up.
2. Skill training: pull ups (strict, kipping, butterfly)
3. As many reps as possible in 10 mins of:
32 kg kettlebell clean and jerk
(Scale weight as needed; the aim is not to put the kettlebell down during the 10 minutes, rest in the rack position. Switch hands every minute on the minute). Score is time plus the number of times you had to put the KB down.
4. Recovery: mobilty work