1. Warm up
2. Strength training:
Front squat, 3 x 5 reps
3. Conditioning: as many rounds as possible in seven minutes of:
2 x 24/16 kg kettlebell farmers walk, 4 lengths
60/40 kg front squat, 10 reps
Burpee, 10 reps
4. Recovery
1. Warm up
2. Conditioning: "Pheezy"; three rounds for time of:
75/50 kg front squat, 5 reps
Pull up, 18 reps
102.5/70 kg deadlift, 5 reps
Toes-to-bar, 18 reps
75/50 kg push jerk, 5 reps
Hand-release push up, 18 reps
3. Recovery
Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.
1. Warm up
2. Strength training:
Front squat, 3-3-3-3-3
3. Recovery
* Optional conditioning; three rounds for time:
30/25" box jump, 10 reps
32/24 kg kettlebell swing, 15 reps
Bear crawl, 20 m
I so wanted to put burpees and thrusters in to complete your list but I just couldn't do it to you, we'll have to save those for another day!
Well done to Elisa, first time RX'ing a workout and the only lady to RX it today, great stuff.
Just a reminder to everyone that the new Group Class starts tonight: Mon-Fri 1800-1900; followed by the second Group Class 1900-2000. All morning classes remain the same. The new Induction Course will be on Mon, Wed and Fri 2000-2100.
Also, apologies but there will not be any Open Gym on Tuesday 7th Feb as I'm going to get some new shapes from James Jowsey in Manchester.
1. Warm up
2. Skill practise:
Turkish get up, 3-2-1 reps each arm increasing weight each set
3. Seven rounds for time of:
75/52.5 kg front squat, 7 reps
Chest-to-bar pull up, 7 reps
4. Recovery
Part 3 of this workout was posted on the CrossFit mainsite on Tue 24 Jan 2012. Have a look at the comments, videos and scores here and here.
Well done everyone, fantastic turnout!
1. Warm up
2. Strength training:
Front squat, 2-2-2-2-2-2
3. "Engage flu"; team relay race; each person cycles through a 40 m prowler push whilst 'resting' in the designated hold:
(a) 50/30 kg prowler push, 40 m
Plank hold
(b) 50/30 kg prowler push, 40 m
Bottom of squat hold
(c) 50/30 kg prowler push, 40 m
Leg raise hold
(d) 50/30 kg prowler push, 40 m
Handstand hold
(e) 50/30 kg prowler push, 40 m
Top of pull up hold
(The team that finishes first is the winner; or you could consider the fact that the faster you push the prowler, the shorter length of time your teammates have to 'rest' in the holds and hopefully they will repay the favour!)
4. Recovery: mobility
