1. Warm up
2. Skill training: 7 sets of;
Snatch balance, 1 rep (after warm up sets, increase load each set and work up to a weight that feels heavy)
Rest, 2-3 mins
3. "Griff"; for time:
Run 800 meters
Run 400 meters backwards*
Run 800 meters
Run 400 meters backwards*
(*Ensure you spend equal time looking over each shoulder and please try not to fall over!)
4. Recovery: mobility
This workout was on the CrossFit mainsite on Thu 5 May 2011. Have a look at the comments, scores and video demo here.
1. Warm up
2. Skill training: 5 sets of;
Pull ups, 5 strict reps (chose a weight or band as required to make each set of 5 reps challenging)
Rest, 3 mins (between sets)
3. "Jeremy"; 21-15- and 9 reps, for time of:
42.5/30 kg overhead squats
Burpees
4. Recovery: mobility
This workout was on the CrossFit mainsite on Tue 3 May 2011. Have a look at the comments and scores here.
Noelle: 8:27 (10 kg)
Dan: 8:27 (15 kg)
1. Warm up.
2. Skill training: rowing
3. "Moore"; complete as many rounds in 20 minutes as you can of:
11 ft Rope Climb, 2 ascents
Run 400 meters
Max rep Handstand push-up
Score is total number of handstand push-ups completed
4. Recovery: mobility
1. Warm up.
2. Skill training: rowing. Work on technique, experiment with different damper settings, use the power curve display, work some 250m sprints.
3. “Hammer”; five rounds for time of:
60/42.5 kg power clean, 5 reps
60/42.5 kg front squat, 10 reps
60/42.5 kg jerk, 10 reps
Pull ups, 20 reps
Rest, 90s
4. Recovery: mobilty work
1. Warm up.
2. Strength: deadlift - take 10 mins to work up to a heavy single.
3. "JT"; 21-15-9 reps for time of:
HeSPU
Ring dips
Push ups
4. Recovery: mobility work