1. Warm up
2. Skill practise: ten minutes to practise kettlebell technique
3. Conditioning; five rounds for time of:
Handstand walk, 22 m*
Squat, 50 reps
4. Recovery
*I left this in for Derek. However, for the rest of us, we can 'Wall monkey run, 50 reps' instead! Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
Good work Paul!
1. Warm up
2. Skill practise; ten minutes, your choice of what to work on from:
(a) Wall walk
(b) Handstand hold
(c) Handstand push up (negative)
(d) Handstand push up (strict and kipping)
3. For time:
11 ft rope climb, 6 ascents
35/25 kg back squat, 50 reps
11 ft rope climb, 5 ascents
35/25 kg back squat, 40 reps
11 ft rope climb, 4 ascents
35/25 kg back squat, 30 reps
11 ft rope climb, 3 ascents
35/25 kg back squat, 20 reps
11 ft rope climb, 2 ascents
35/25 kg back squat, 10 reps
11 ft rope climb, 1 ascent
4. Recovery
Part 3 of this workout was posted on the CrossFit mainsite on Fri 27 Jan 2012. Have a look at the comments, videos and scores here and here.
Sally B 12:30
Jane 12:30
Dean 18:00
Kate 17:34 (RX)
Steve 15:20
Simon 13:30
Sally 15:15
Annelize 14:05
Michael 14:18 (RX)
Chelsea 15:35
Jeff 13:40
Jon 15:50
1. Warm up
2. Skill practise; ten minutes to work on:
(a) Handstand hold
(b) Handstand walk
(c) Strict/kipping handstand push up
3. Seven rounds for time of:
100/70 kg deadlift, 7 reps
L-pull up, 7 reps
4. Recovery
Part 3 of this workout was posted on the CrossFit mainsite on Sun 22 Jan 2012. Have a look at the comments, videos and scores here and here.
A = as above
Alex 9 minutes and a bit @ 100 kg
1. Warm up
2. Skill practise; ten minutes to practise:
(a) Handstand holds
(b) Handstand push ups
(c) Kipping handstand push ups
(d) Handstand walks
3. Complete as many rounds as possible in 15 minutes of:
50/35 kg push press, 5 reps
Pull up, 7 reps
2 x 24/16 kg kettlebell swing, 9 reps (chest height)
4. Recovery: mobility
Alex G 8+2 kettlebell swings (40 kg, red band, 32 kg)
Gio 10 (20 kg, 2 x red band, 16 kg)
Simon 9 + 5 push press (35 kg, blue band, 24 kg)
James 9 + 7 pull ups (40 kg, 32 kg)
Chris 9 + 5 push press (40 kg kettlebell)
Elisa 8 + 4 push press (20 kg, green + red band, 16 kg)
Suzanne 10 + 4 push press (20 kg, 2 x red band, 16 kg)
Jon 8 + 7 pull up (40 kg, 32 kg kettlebell)
Kerry 8 + 5 push press (15 kg, green + red band, 12 kg)
Kate 10 + 5 push press (20 kg, some blue band, 16 kg)
Derek 8 + 7 pull up (40 kg, 24 kg)
Alex 11 + 6 pull up (40 kg, 32 kg)
1. Warm up
2. Skill training; ten minutes to practise:
(a) Handstands
(b) Handstand push ups
(c) Handstand walks
3. Five rounds for time of:
Pull up, 20 reps
24/16 kg kettlebell swing, 30 reps
Double under, 40 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Sat 17 Dec 2011. Have a look at the comments, videos and scores here and here.
