1. Warm up.
2. Strength training: weighted pull up
2-2-2-2-2-2-2
3. For time:
20/14 lb wallball, 50 reps
20/14 lb medball overhead walking lunges, 30 steps
20/14 lb wallball, 40 reps
20/14 lb medball overhead walking lunges, 25 steps
20/14 lb wallball, 30 reps
20/14 lb medball overhead walking lunges, 20 steps
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, videos and scores here.
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:
15 mins working on snatch technique
3. For time:
130/100 kg prowler push, 3 trips
Pull ups, 21 reps
130/100 kg prowler push, 2 trips
Pull ups, 15 reps
130/100 kg prowler push, 1 trip
Pull ups, 9 reps
1 trip = 20 m out on the high handles, 20 m back on the low handles.
4. Recovery: mobility
1. Warm up
2. Skill training: jump rope/ double unders.
3. (a) Complete as many rounds as possible in five minutes of:
125/85 kg deadlift, 3 reps
52.5/35 kg push press, 7 reps
Rest 3 mins
(b) Complete as many rounds as possible in five minutes of:
75/50 kg overhead squat, 3 reps
Pull up, 7 reps
4. Supplementary:
Ab wheel roll outs: 2 x 5
5. Recovery: mobility
Part 3 (a) of this workout was posted on the CrossFit mainsite on Mon 15 May 2011. Have a look at the comments and scores here.
Amanda: (a) 8 rounds + 3 push press (45 kg, 20 kg); (b) 5 rounds + 3 overhead squats (10 kg)
Andrew: (a) 8 rounds + 3 deadlift (60 kg, 30 kg), (b) 5 rounds + 3 overhead squats (20 kg)
Noelle: (a) 5 rounds + 3 deadlift (55 kg, 25 kg), (b) 5 rounds + 3 push press (15 kg)
Jason: (a) 5 rounds + 1 deadlift (RX), (b) 5 rounds + 2 overhead squats (50 kg)
1. Warm up.
2. Skill training: pull ups.
15 minutes to work on your kipping swing/ kipping pull up.
3. Three rounds for time of:
42.5/30 kg front squat, 21 reps
Handstand walk, 12 m
Glute-ham sit-ups, 30 reps
Handstand walk, 12 m
Don't worry, we'll substitute another exercise for the handstand walks if required!
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Mon 15 May 2011. Have a look at the comments and scores here.
Jason: 14:00