1. Warm up
2. Skill training:
Toes to bar
Clean
3. Modified Reebok CrossFit Games 2011 masters chipper; for time:
Handstand push-ups, 10 reps
20/14 lb wallball shots, 20 reps
Toes-to-bar, 30 reps
60/42.5 kg power cleans, 40 reps
Burpee, 50 reps
24/16 kg kettebell swing, 60 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Sun 07 Aug 2011. Have a look at the comments, videos and scores here and here.
1. Warm up
2. Skill training: rope climb
3. Eight rounds for time of:
85/60 kg front squat, 5 reps
Ring push-up, 12 reps
4. Recovery: mobility
Chris 13:32 (50 kg)
James 13:43 (50 kg)
Andrew 12:23 (40 kg)
Kate 9:24 (25 kg)
Well done to Chris and James who got their first rope climbs today.
1. Warm up
2. Strength training; five rounds of:
Pull up, 3 reps
Rest, 30 s
Handstand push up, 3 reps
Use progressions or weight to make each set challenging
3. Complete as many rounds as possible in 12 minutes of:
Run, 400 m
Deadlifts, 5 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Thu 11 Aug 2011. Have a look at the comments, videos and scores here and here.
James: 5 rounds @ 80/60 kg
Chris: 5 rounds + 200 m @ 80 kg
Jon: 5 rounds @ 70 kg
Andrew: 1 round not for time @ 50 kg
Kate: 4 rounds + 100 m @ 35 kg
1. Warm up
2. Strength training:
Overhead squat: 3-3-3-3-3
3. Accessory:
Janda sit ups: 3 x 5
Farmers walk staying on the balls of your feet, max weight and distance in 2 minutes
4. Recovery: mobility
* Optional addition (i.e for those that are only coming in two or three times this week);
5 rounds for time of:
Burpee, 7 reps
20/14 lb Wallball shots, 9 reps
Part 2 of this workout was posted on the CrossFit mainsite on Tue 9 Aug 2011. Have a look at the comments, videos and scores here and here.
Barry 75 kg x 3 (back squat); 3:14 (3 rounds, 6 lb med ball)
Chris 70 kg x 3
James 100 kg x 3 (back squat); 4:23 (16 lb med ball)
Jenny 30 kg x 3 (back squat); 7:43 (6 lb med ball)
Dan 30 kg x 3; 5:10 (10 lb med ball)
Sarajane 35 kg x 3; 4:57 (10 lb med ball)
1. Warm up
2. Skill training: double unders
3. Modified Reebok CrossFit Games 2011 Event 10: for time:
Row, 20 cals
20/14 lb wallball shots, 30 reps
Toes to bar, 20 reps
25/21" box jumps, 30 reps
40/32 kg kettlebell sumo-deadlit high-pull, 20 reps
Burpee, 30 reps
60/42.5 kg shoulder to overhead, 20 reps
Arm rope climb, 10 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Fri 5 Aug 2011. Have a look at the comments, videos and scores here and here.
Chris 18:20 (RX)
Jon 16:48 (32 kg KB SDHP, 35 kg STO)
Claire 15:05 (6 lb ball, 16 kg KB SDHP, 25 kg STO)
Todd 11:37 (10 lb ball, 16 kg KB swing, 24 kg KB SDHP, 20 kg STO)
Andrew 11:47 (14 lb ball, 24 kg SDHP, 30 kg STO)