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; in 20 minutes:
(a) Snatch, work up to a heavy single
(b) Snatch, practise technique
3. Conditioning; for time, 21-15-9 reps of:
25/21" box jump
Sandbag ground-shoulder-squat (alternate shoulders, go as heavy as you can, be that 10 kg or 60 kg!)
4. Recovery
1. Warm up
2. Strength training; five rounds of:
(a) Clean and jerk, 2 reps (over the five rounds build up to a heavy working weight for part (3))
Rest, 60 s
(b) Ring dip, 5-10 reps
Rest, 60 s
3. Conditioning; complete as many rounds as possible in 10 minutes of:
82.5/50 kg clean and jerk, 2 reps
11 ft rope climb, 2 ascents
4. Recovery
Please have a look here and here for times, scores, comments and videos for part 3 of this workout.
Please have a look at this link for details of our family fun day and marathon row!
1. Warm up
2. Strength training;
Weighted pull up, 1-1-1-1-1-1-1
3. Three rounds for time of:
Run, 400 m
24/16 kg kettlebell swing, 21 reps
Ring dip, 12 reps
4. Recovery
Please have a look at this link for details of our family fun day and marathon row!
1. Warm up
2. Strength training; "The 2nd CrossFit Total";
Clean, 1 rep (clean is from the ground, catch in the power or squat position)
Bench press, 1 rep
Overhead squat, 1 rep
3. Recovery
