1. Warm up
2. Stregnth training; five rounds of:
Bench press, 5 reps
Rest 60 s
Ring row, 5 reps (at a challenging scaling)
Rest 60 s
3. As many rounds as possible in 15 minutes of:
32/24 kg kettlebell swing, 10 reps
Sandbag get up, 5 reps each side
4. Recovery: mobility
Chris: 7 rounds + 5 get ups (32 kg KB, 25 kg sandbag)
Jenny: 5 rounds (12 kg KB, 15 kg sandbag, 3 get ups each side)
Claire: 6 rounds + 5 get ups (12 kg KB, 15 kg sandbag)
1. Warm up
2. Strength training; five rounds of:
Back squat, 3 reps
Rest 60 s
Pull ups, 5 reps (at a challenging scaling e.g. band, strict, L-sit, weighted)
Rest 60 s
3. Speed training; ten rounds of:
Hill sprint, 100 m (max effort)
Push ups, max unbroken reps
Jog back recovery (slowly)
4. Recovery: mobility
1. Warm up
2. Strength training: deadlift
3-3-3-3-3
3. "Tabata something else": complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score is total reps from all 32 intervals
4. Recovery: mobility
1. Warm up
2. Strength training: power clean:
1-1-1-1-1-1-1
3. Five rounds for time of:
Run, 200 m
Tyre flip jump through, 5 reps
4. Recovery: mobility
Part 2 of this workout was posted on the CrossFit mainsite on Wed 01 Jun 2011. Have a look at the comments, videos and scores here and here.
Dan 52.5 kg, 7:58
Claire 35 kg, 8:40
1. Warm up
2. Strength training: box squat
10 x 2 on the minute every minute
3. Complete as many rounds as possible in 15 minutes of:
Chest to bar pull-ups, 15 reps
Ring L-sit hold, 30 s
4. Recovery: mobilty
Part 3 of this workout was posted on the CrossFit mainsite on Wed 25 May 2011. Have a look at the comments, videos and scores here and here.
Andrew 4 rounds + 20 s hold (green band + tuck sit on KBs)