1. Warm up.
2. Skill training: clean
3. 21-15-9 reps for time of:
24" Box jump
35/20 kg power snatch
Chest to bar Pull-up
4. Recovery: mobility
This workout was on the CrossFit mainsite on Sun 8 May 2011. Have a look at the comments, scores and video demo here.
1. Warm up
2. Skill training: in 15 minutes, practice;
Muscle up, strict/slow reps (use progressions as required)
3. Strength: 5 sets of;
Front squat, 5 reps (after warm up sets, increase weight on each set of 5 reps and work up to your maximum for 5 reps)
Rest, 3 mins
4. For distance: 16 tabata rounds (20 s work: 10 s rest) of:
Row
5. Recovery: mobility work
This workout was on the CrossFit mainsite on Wed 4 May 2011. Have a look at the comments, scores and video demo here.
1. Warm up
2. Skill training: 5 sets of;
Handstand hold, a challenging length of time without dropping on your head!
Rest, 30 s
Handstand push up, 5 reps
Rest, 2 mins
3. As many rounds as possible in 20 minutes of:
Double unders, 15 reps
60/40 kg deadlift, 10 reps
Pull ups, 5 reps
4. Recovery: mobility work
Dan: 10 rounds + 30 single unders (30 kg deadlift, green band, 30 single unders)
1. Warm up.
2. Skill training: 3 sets of;
Toes to bar, 10 reps
3. Five rounds for time of:
Ring rows, 15 reps
70/50 kg bench press, 15 reps
102.5/70 kg back squat, 15 reps
(Set up rings and box such that heels are at the height of the bottom of the rings; scale down as required)
4. Recovery: mobility
This workout was on the CrossFit mainsite on Sun 1 May 2011. Have a look at the comments and scores here.
1. Warm up.
2. Skill training: rowing
3. "Moore"; complete as many rounds in 20 minutes as you can of:
11 ft Rope Climb, 2 ascents
Run 400 meters
Max rep Handstand push-up
Score is total number of handstand push-ups completed
4. Recovery: mobility