1. Warm up.
2. Skill tranining: knees to elbows
3. Five rounds for time:
25/21" box jumps, 15 reps
Wall climbs, 5 reps
Wall climbs: start in the bottom position of the push up with feet against wall; push up and walk feet up the wall until chest touches the wall; walk feet back down the wall until chest is on the floor in the bottom push up position.
"That doesn't look too bad, what's the catch?" - Dan
Chris 18:52 (RX)
Dan 13:49 (3 rounds)
1. Warm up.
2. Skill training: turkish get up
3. Five rounds for time of:
Run 400 meters
65/45 kg deadlift, 20 reps
Push ups, 20 reps
65/45 kg deadlift, 10 reps
Push ups, 10 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Sun 10 Jul 2011. Have a look at the comments, videos and scores here and here.
Chris: (2) 16, 24, 32 kg KB; (3) 32:31 (Row, 500 m; 50 kg)
Andrew: (2) 8, 12, 16 kg KB; (3) 29:14 (40 kg)
Amanda: (2) 8, 12, 12 kg KB; (3) 16:37 (3 rounds, row 400 m, 35 kg)
Michael: (2) 8, 12, 16 kg KB; (3) 22:08 (4 rounds, 45 kg)
1. Warm up.
2. Strength training: weighted pull up
1-1-1-1-1-1-1
3. As many rounds as possibe in twelve minutes:
Overhead Squat, 5 reps
Push press, 5 reps
Use the same load/barbell for both movements: 50% bodyweight. Bar taken from the ground, no rack.
4. Recovery: mobility
Part 2 of this workout was posted on the CrossFit mainsite on Fri 08 Jul 2011. Have a look at the comments, videos and scores here and here.
Chris 9 rounds (40 kg @ 95 kg BW)
1. Warm up
2. Skill training: rope climb
3. "D.T.": five rounds for time of:
70/50 kg deadlift, 12 reps
70/50 kg hang power clean, 9 reps
70/50 kg push jerk, 6 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Thu 07 Jul 2011. Have a look at the comments, videos and scores here and here.
1. Warm up.
2. Skill training: speed/agility drills
3. Five rounds for time of:
11 ft L-rope climb, 1 ascent
Parallette handstand push-ups, 5 reps
20/15 kg barbell one-legged overhead squat, 10 reps
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Wed 06 Jul 2011. Have a look at the comments, videos and scores here and here.