1. Warm up
2. Strength training; three rounds of:
Strict muscle up, 5 reps (go as slow as possible)
or
Ring dip, max reps with perfect form
Rest, 30 s
Strict pull up, max reps with perfect form
Rest, 30 s
3. Conditioning; five rounds for time of:
20/14 lb medball jumping squat, 10 reps
20/14 lb medball weighted situp, 10 reps
Run, 200 m
(Thank you to Front Range CrossFit for the inspiration)
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. Conditioning;
(a) "Angie"; for time:
Pull up, 100 reps
Push up, 100 reps
Sit up, 100 reps
Squat, 100 reps
(b) Immediately upon completion of part (a), run 200 m for time
You will get two scores: (a) and (b)
3. Recovery
Please have a look here and here for times, scores, comments and videos for part 2(a) of this workout.
1. Warm up
2. Conditioning: team workout; three people per team, only two people working at any one time, workout must be completed in sequence - no overtaking; 21 rounds for time of:
11 ft rope climb, 2 ascents
20/14 lb wallball, 10 reps
24/16 kg kettlebell swing, 15 reps
Double under, 20 reps
3. Recovery
1. Warm up
2. Skill practise; three rounds of:
(a) Heavy weighted pull up, 3 reps
Rest, 60 sec
(b) Power clean technique practise
Rest, 60 sec
3. Conditioning; 21-15-9 reps for time of:
52.5/35 kg power clean
52.5/35 kg thruster
4. Recovery
Please have a look here and here for times, scores, comments and videos for part 3 of this workout.
