1. Warm up.
2. Strength training; three rounds of:
Rear foot elevated split squat, 5 reps each leg
3. As many rounds as possible in 20 mins of:
Handstand hold, 30 s
Bottom position squat hold, 30 s
L-sit hold, 30 s
Top position (chin over bar) pull up hold, 30 s
4. Recovery: mobility
Barry: 3 rounds + L-sit hold
Chris: 3 rounds + L-sit hold
Jenny: 3 rounds + HSPU hold
Claire: 4 rounds + HSPU hold
1. Warm up.
2. Skill training; fifteen minutes to work on:
Kettlebell clean and jerk
Kettlebell snatch
3. "Helen"; three rounds for time:
Run, 400 m
24/16 kg kettlebell swing, 21 reps
Pull up, 12 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Sat 23 Jul 2011. Have a look at the comments, videos and scores here and here.
Barry 12:15 (16 kg, green band)
James 12:14 (16 kg, red band)
Chris 11:06 (RX)
Jon 11:31 (16 kg, red band)
Andrew 10:52 (16 kg, green band)
Kate 13:15 (12, 8, 8 kg, green band)
1. Warm up.
2. Skill training; fifteen minutes to work on:
Muscle up
3. Five rounds for time of:
Run, 400 m
60/40 kg back squat, 15 reps
4. Recovery: mobility
Sarajane 16:41 (30 kg)
Rachael 16:37 (RX)
1. Warm up
2. Skill training; five rounds of:
a. Handstand push up variation, 3-5 reps (challenging level of progression, e.g. box, bands, kipping, negatives, strict)
b. Ring back lever, max hold (at appropriate level of progression)
3. As many rounds as possible in 10 mins of:
Sandbag shoulders, 10 reps
Sandbag shoulder walking lunges, 10 reps
Alternate shoulders on each round
4. Recovery: mobility
Chris - skills only
Kate 6 rounds (15 kg sandbag)
Dan 6 rounds + 7 shoulders (20 kg sandbag)
1. Warm up
2. Strength training: box squat
10 x 2 on the minute every minute
3. Complete as many rounds as possible in 15 minutes of:
Chest to bar pull-ups, 15 reps
Ring L-sit hold, 30 s
4. Recovery: mobilty
Part 3 of this workout was posted on the CrossFit mainsite on Wed 25 May 2011. Have a look at the comments, videos and scores here and here.
Andrew 4 rounds + 20 s hold (green band + tuck sit on KBs)