Tristan is doing the programming this week, enjoy...
1. Warm up
2. Buy in: ten minutes to find a three rep max (3RM):
Back squat
3. Conditioning: for time:
Toes to bar, 21 reps
Ring dip, 21 reps
Run, 400 m
Toes to bar, 15 reps
Ring dip, 15 reps
Run, 400 m
Toes to bar, 9 reps
Ring dip, 9 reps
Run, 400 m
4. Cash out: for time:
Double under, 250 reps
5. Recovery
1. Warm up
2. Skill practise; ten minutes to work on:
(a) Kipping swing
(b) Knees to elbows
(c) Toes to bar
3. Conditioning; perform max reps in one minute for each movement, moving immediately to the next movement upon the completion of the minute; score is the total number of reps, three rounds of:
2 x 32/24 kg kettlebell farmers walk 10 m, reps
2 x 16/12 kg kettlebell push press, reps
25/20 kg sandbag shoulder, reps
70/50 kg prowler push 20 m, reps
Tyre flip jump through, reps
Rest
4. Recovery
Claire 134
Graham 122
Annelize 122
Kate 134
1. Warm up
2. Conditioning; "The CrossFit Games Open Workout 12.3":
Complete as many rounds and reps as possible in 18 minutes of:
24/20" box jump, 15 reps
52/35 kg push press, 12 reps
Toes to bar, 9 reps
3. Recovery
Please have a look here for details times, scores, comments and videos for part 2 of this workout.
1. Warm up
2. Skill practise; ten minutes; your choice of what to work on from:
(a) Kipping swing/pull up
(b) Kipping knees to elbows/ toes to bar
(c) Butterfly pull up
3. Ten rounds for time of:
60/40 kg deadlift, 15 reps
Push up, 15 reps
4. Recovery
Part 3 of this workout was posted on the CrossFit mainsite on Sat 7 Jan 2012. Have a look at the comments, videos and scores here and here.
Alex G 13:24 (40 kg, 10 push ups)
Suzanne 16:27 (30 kg, push ups on knees)
Elisa 13:40 (25 kg, 10 push ups on bar)
Gio 12:20 (25 kg, push ups on knees)
Annelize 12:35 (25 kg, push ups on knees)
Alex 12:23 (RX)
1. Warm up
2. Skill practise; ten minutes to practise:
Single leg squats
3.Complete as many rounds as possible in 20 minutes of:
25/21" box jump, 18 reps
Toes to bar, 15 reps
Pull up, 12 reps
If you have delicate hands you might want to tape them before you start this workout! We now have Leukoplast tape at the box if you need any.
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Mon 26 Dec 2011. Have a look at the comments, videos and scores here and here.
Derek 6 (blue band)
Rachael 6 + 15 K2E
Simon 6 + 6 BJ (21", K2E, blue band)
Jon 6 + 6 BJ (21", K2E, blue band)
Alex 5 + 11 TTB (RX)
Geo 6 + 4 BJ (K2E, blue + red band)
Katie 5 + 5 K2E (K2E, ring rows)
Michael 6 + 10 PU (K2E, blue band)
Kerry 6 (12", v-sits, ring row)