1. Warm up
2. Skill training: kettlebell swing
3. Complete as many rounds as possible in 20 minutes of:
Run, 400 m
Muscle-ups, 7 reps
4. Recovery: mobility
This workout was posted on the CrossFit mainsite on Thu 12 May 2011. Have a look at the comments and scores here.
1. Warm up
2. Skill training: back squat
3. Complete as many rounds as possible in 20 minutes of:
Chest to bar pull-ups, 5 reps
20/14 lb medball, Wall ball, 10 reps
24/16 kg kettlebell swings, 15 reps
4. Recovery: mobility
This workout was posted on the CrossFit mainsite on Tue 9 May 2011. Have a look at the comments and scores here.
Amanda: 10 rounds (green band, 12 lb medball, 12 kg KB)
Andrew: 11 rounds + 13 swings (green + blue band, 12 lb medball, 16 kg KB)
Kerry (at 7 months pregnant): 8 rounds + 5 pull ups (green band, 12 lb medball, 12 kg KB)
Noelle: 9 rounds (green band, 12 lb medball, 12 kg KB)
1. Warm up
2. Skill training: 5 sets of;
Handstand hold, a challenging length of time without dropping on your head!
Rest, 30 s
Handstand push up, 5 reps
Rest, 2 mins
3. As many rounds as possible in 20 minutes of:
Double unders, 15 reps
60/40 kg deadlift, 10 reps
Pull ups, 5 reps
4. Recovery: mobility work
Dan: 10 rounds + 30 single unders (30 kg deadlift, green band, 30 single unders)
1. Warm up
2. Skills training: double unders
3. CrossFit Games Open workout 11.5
As many rounds as possible in 20 minutes of:
65/45 kg power clean, 5 reps
Toes to bar, 10 reps
20/14 lb med ball, wall ball shots, 15 reps
4. Recovery: mobility
1. Warm up.
2. Skill training: pull ups (strict, kipping, butterfly)
3. As many reps as possible in 10 mins of:
32 kg kettlebell clean and jerk
(Scale weight as needed; the aim is not to put the kettlebell down during the 10 minutes, rest in the rack position. Switch hands every minute on the minute). Score is time plus the number of times you had to put the KB down.
4. Recovery: mobilty work