@Crossfit
Warmup: Run 400m; Lunge Walk; Reverse Lunge Walk; Spiderman Lunges; Bear Walk; Lizard Walk
Then:
Bench Press (yuk!) find a max 3-3-3-3-3
- 20kg, 30kg, 40kg,…. 50kg, 55kg, 57.5kg (F3), 57.5kg (PB), 60kg (F1), 60kg (F1)
Then:
For time, 12-9-6 of:
- Squat Snatch (20kg)
- Hand Stand Push Ups (10kg plate + 2 ab mats)
Time: 8:04
@Crossfit
Warmup: 400m run; 2 x 10 Pull Ups, 10 Press Ups; 10 Sit Ups; 10 Squats
Then:
Working to a max 1 Clean + 2 Split Jerks:
(subbed in Power Cleans because of bad knee)
- 20kg, 30kg…. 40kg, 50kg, 55kg, 57.5kg, 60kg (F0), 60kg (PB), 62.5kg (F0), 62.5kg (F0)
Then:
”Death by Pull Ups”. Begin at the top of every minute, 1st minute = 1 Pull Up, 2nd minute = 2 Pull Ups, 3rd minute = 3 Pull Ups, etc… stop when unable to complete designated pull ups within the minute.
Count: 13 Rounds + 8
(99 Pull Ups in total)
After:
Quad stretches and foam roller to help right knee.
Warmup: 500m row
Then:
Deadlift 2-2-2-2-2 new max:
- 20kg, 50kg, 60kg… 90kg, 100kg, 105kg, 110kg, 112.5kg (F0)
Then:
5 rounds for time:
- 10 R-hand DB Snatches (10kg)
- 50m R-overhead waiter walk (50m)
- 10 L-hand DB Snatches (10kg)
- 50m L-overhead waiter walk (50)
Time: 10:45
@Crossfit
Warmup: run 400m; 2 x 10 Pull Ups; 10 Press Ups; 10 Sit Ups; 10 Squats
Then:
Squat therapy work
Then:
For time – ladders, alternating through the sets:
- 21, 18, 15, 12, 9, 6, 3 Wall Ball (10kg HT)
- 3, 6, 9, 12, 15, 18, 21 Hang Power Snatch (20kg)
Time: 15:34
@Crossfit
Warnup: 500m row; Calf stretches; Wrist Stretches; PVS Clean warmup; Clean and Dip Warmups
Then:
”Death by Elizabeth”
Do a round every minute,… 1 Squat Clean; 1 Ring Dip; 2 Squat Cleans; 2 Ring Dips; 3 Squat Cleans …. etc… Stop when unable to complete round in designated time.
Count: 14 Rounds + 6 Cleans
@Crossfit
Warmup: 500m row; 2 x 10 Pull Ups; 10 Press Ups; 10 Sit Ups; 10 Squats
Then:
Working to a x3 max on Thrusters:
- 20kg, 30kg,… 40kg, 42.5kg, 45kg, 47.5kg, 50kg (PB), 52.5kg (F2)
Then:
10 Minutes of Double-Unders… Start each minute with 5 Pull Ups:
- 18 (disaster… Pull Ups fine, but too noisy - couldn’t get into DUs).
@Home
Alternating sets with rests:
- 5 sets: Weighted Ring Dips: 0, 5kg, 5kg, 7kg, 7kg
- 5 sets: Knees-To-Elbows: 10, 10, 10, 10, 10
@Crossfit
Warmup: Skipping Double-Unders; Wall Stretch, Calf Stretch, PVC overhead hip stretches – 10 a leg; Hollow Rock; Dead Bugs; Stripper Stretch; Inch Worm (with tube!)
Then:
”Kelly” (using Kettlebell’s instead of Wallball)
5 Rounds:
- 400m Run
- 30 Box Jumps
- 30 Kettlebell Swings (12kg)
Time: 34:34
@Crossfit
Warmup: 400m run; 3 x 5 Pull Ups, 5 Press Ups, 5 Sit Ups, 5 Squats
Then:
Work to a x3 maximum Weighted Pull Ups
- 0kg,… 9kg, 16kg, 22.5kg, 25kg, 27.5kg (PB), 30kg (F3)
Then:
AMRAP in 10 minutes of:
- Run 200m
- 10 Thrusters (30kg)
Count: 4 Rounds + 110m
@Crossfit
Warmup: 500m row; lunge walk; reverse lunge; spiderman lunge; stripper stretch; inch worm; ankle mobility; rack position mobility bands
Then:
”Run To The Bar”
3 Rounds with 40kg bar:
- 200m Run
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Front Squats
- 3 Push Press
Time: 12:05
After:
Some Power Cleans in bit of remaining class time: 2x40kg; 50kg; 2x55kg; 60kg (F)
@Home
Warmup: 3 x 10 Burpees; 3 x 5 Pull Ups; 5 Press Ups; 5 Bench Dips; 5 Squats
Then:
Some core climb strength build. Alternating sets with rests:
- 5 x 3 Weighted Pull Ups
- 5 x 7 Ring Dips
- 8kg, 12kg,… 16kg, 17kg, 18kg, 19kg, 20kg
- 3, 3,… 7, 7, 7, 7, 7
@Crossfit
Warmup: 400m run; walk lunges; reverse lunges; spiderman lunges; gorilla walk; inch worm; stripper stretch; hollow rocks & superman
Then:
Work across 3-3-3-3-3 Deadlift @ 85%
- 20kg, 50kg, 70kg,… 90kg, 90kg, 90kg, 90kg, 90kg
Then:
5 Rounds for time:
- 5 Deadlifts (50kg)
- 10 Burpees
Time: 6:05
After:
5 Rounds (not for time):
- 10 Press Ups
- 10 Knees-To-Elbows
@Crossfit
Warmup: 400m run; ankle mobility; calf stretches; clean pvc warmup
Then:
Work to a max for complex of: 2 Squat Cleans + Jerk (Split)
- 20kg, 30kg, 40kg,… 45kg, 47.5kg, 50kg, 52.5kg, 55kg (F1) (PB)
Then:
- Run 400m
- 21 DB Split Snatch (2x9kg)
- 12 Pull Ups
- Run 800m
- 12 Pull Ups
- 21 DB Split Snatch (2x9kg)
- Run 400m
Time: 15:24
@Crossfit
Warmup: 400m run; shoulder stretches; band stretches; 3 x 5 pull ups, 5 press ups, 5 situps, 5 squats
Then:
Finding a max on 3-3-3-3-3 Shoulder Press
- 20kg, 25kg, 30kg,… 35kg, 37.5kg, 40kg (PB), 41kg (F1), 42.5kg (F0)
Then:
7 Rounds of:
- 7 Push Press (20kg)
- 7 KB Swings (16kg)
- 7 Ball Slams (10kg)
Time: 9:16
@Crossfit
Warmup: 400m row; wrist stretches
Then:
Work across Front Squat 5-5-5-5-5:
- 20kg; 30kg; 40kg…. 47.5kg x 5 sets
Then:
10 minutes for max Double-Unders:
Count: 69
After:
Pull Ups (kip)… not done any for ages. Sets with 2-3 minutes rests:
- 15, 8, 9, 10 (strict) … 42
@Crossfit
Warmup: 400m run; lunge walk; reverse lunge walk; stripper stretch; spiderman lunges; dead bugs; sprint drills
Then:
Sprint drills with bands
Then:
5 x 200m sprints. Each sprint starts on a 90 second mark on a running clock.
Remaining time of each 90 seconds block is for rest.
Then:
Tabata. 4 Rounds of:
- 20 sec Thrusters (12.5kg)
- 10 sec rest
- 20 sec Sit Ups
- 10 sec rest
Count: 67
Warmup: 400m run + few practice movements
Then:
”Filthy Fifty”
- 50 Box jump, 24”
- 50 Jumping pull-ups
- 50 Kettlebell swings (16kg)
- 50 Walking Lunges
- 50 Knees to elbows
- 50 Push press (20kg)
- 50 Wall ball shots (20 pound ball)
- 50 Burpees
- 50 Double Unders
Time: 54:??
Compared to 20th October, 2012
36:13 minutes for 40 reps (with tuck jumps instead of DUs)
Bit worse than predicted. Out of practice on K2Es, then wallball and burpees broke it. 50s were definitely more difficult than 40s. Wallball was blackball with high target as opposed to blue on low, so not too bad. Uncovered some good weaknesses.
@Crossfit
Warmup: 400m run; Wall calf stretches; 10 wall squats; 10 pressups; Samson stretches; Bergener warmups;
Warmup: Lot of Clean warmups up to 45kg as other person warm’s up etc.
Then:
In 5 minutes… as much as possible
- 7 Hang Power Clean (40kg)
- 12 Wall Ball (black ball, high target)
- 18 Situps
Rest 1 minute and increase weight on bar
In 4 minutes… as much as possible
- 5 Hang Power Clean (42.5kg)
- 10 Wall Ball
- 15 Situps
Rest 1 minute and increase weight on bar
In 3 minutes… as much as possible
- 3 Hang Power Clean (45kg)
- 8 Wall Ball
- 12 Situps
Count: 2 rounds + 2 cleans; 2 rounds + 4 cleans; 2 rounds