1. Warm up
2. Strength training; three rounds of:
(a) Back squat, 5 reps (heavy)
Rest, 60 s
(b) Ring row, 10 reps (challenging)
Rest, 60 s
3. Conditioning; "J.T.", for time, 21-15-9 reps of:
Handstand push up
Ring dip
Push up
4. Recovery
1. Warm up
2. Strength training; three rounds of:
(a) Single leg squat, 5 reps each leg
Rest, 60s
(b) Ring row, 10 reps
Rest, 60 s
3. Conditioning; five rounds for time:
60/40 kg power clean, 5 reps
Wall climb, 5 reps
4. Recovery
1. Warm up.
2. Strength training;
Front squat: 3-3-3-3-3
3. "Meadows"; for time:
Muscle ups, 20 reps
Lowers from an inverted hang on the rings, slowly, with straight body and arms, 25 reps
Ring handstand push up, 30 reps
Ring row, 35 reps
Ring push up, 40 reps
If the ring handstand push ups are too difficult, then we will substitute wall handstand push ups, wall walk into handstand or kick up into handstand as required. Everyone should be able to perform all the other movements on the rings using an appropriate progression.
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Mon 5 Sep 2011. Have a look at the comments, videos and scores here and here
Chris and James did ring lower progressions and band assisted HSPU. Everyone else did leg lowers on the floor and HSPU progressions on a box. Great work all round.
1. Warm up
2. Strength training:
Behind the neck jerk: 1-1-1-1-1-1-1
3. Four rounds for time of:
Row, 500 m
Rest, 3 minutes
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Mon 8 Aug 2011. Have a look at the comments, videos and scores here and here.
1. Warm up.
2. Strength training: nine rounds of
a. Weighted ring dip: 3-2-2-2-1-1-1-1-1 reps
Rest, 60 s
b. Ring row, 5 reps
Rest, 60 s
3. Recovery: mobility
*Optional addition (i.e. for those who will only be coming in two or three times this week); three rounds for time of:
120/85 kg deadlift, 10 reps
30/25 " box jumps, 10 reps
Part 2(a) of this workout was posted on the CrossFit mainsite on Sun 24 Jul 2011. Have a look at the comments, videos and scores here and here.
