Lie on your back. Close your eyes. Do nothing for 30 minutes.
Five rounds of: - Hang power snatch, 45kg, 10
- Ring pullups, 10
Rest, then... - 50 squats
- 25 burpies
- 50 box jumps
- 25 situps
You have 6 minutes to complete: - 500m row
- 10 bodyweight deadlifts
- 10 pullups
- 10 burpies
- 10 back extensions
FYI - 6 minutes is the duration of the song Forty-six & 2 by Tool. Play it while you workout if you can.
For time:
- 100 box jumps, 45cm
- 100 double unders
- 100 depth jumps*
* jump down from the box and as soon as your feet hit the ground explode into another jump.
Call your sister/brother/mother/father/aunty/uncle/gran/pa. Say hi and ask them about their day.
100 squats 80 broomstick split jerks 60 pushups 40 broomstick snatches 20 pullups
Five rounds for time:
- 10 kettlebell burpies, 16kg
- 10 kettlebell swings, 16kg
Watch the video.
Back squat 5 x 5 Push press 5 x 5 Push jerk 5 x 5 Make the last set of each exercise heavy.
Meditate. Go on. It's good for you.
Three rounds for time:
- Run 400 meters
- Kettlebell swings, 16kg, 21
- Pull-ups, 12
Three rounds for time:
- Run 400 m
- Farmer's walk, 1/2 bwt, 400m
Every time the weight touches the ground during the farmer's walk do 10 burpies.
For time:
- 50 ring dips
- 50 ring pull-ups
Now, try a muscle up.
Catch a movie. If you haven't seen 300 yet, then get to a cinema. Those boys did some hardcore training to get into shape.
30 reps for time: Clean & Jerk, 60kg. Scale by reducing weight.
21-15-9: Post your times to comments. Under 10 minutes is excellent! Need inspiration?
Run 4 x 400m. Rest for precisely 2 minutes between sprints. Record your times.
Read a book. Here are few we recommended.
Max rounds in twenty minutes of:
- 500m row
- 1/2 bodyweight deadlifts, 20
- handstand pushups, 15
Three rounds for time: - 50 box jumps, 45cm
- 30 ring pullups
- 10 burpies
5-5-5-3-3-3-2-2-1-1: Front squat
Put your feet up. Relax. You've earned it.
Twenty minutes of: - 50 double unders
- 30 pullups
- 10 deadlift, 1/2 bwt
Ten rounds for time:
- 100m sprint
- Kettlebell swings, 20kg, 10
If it hurts, blame Peter. He's a bad man.
3-3-3-3-2-2-2-1-1: Overhead squats Warm-up properly. Lift your maximum for each set.
It's getting close to Easter, so let's think about chocolate.
For time:
- 1000 meter row
- Thruster, 25kg, 50
- Pull-ups, 30
Max rounds in 20 minutes:
- Tyre flips, 2
- Box jumps, 10 (use the tyre if it's high enough)
- Decline pushups, 10 (feet on the tyre, hands on the ground)
50 handstand push-ups 50 ring dips 50 ring pull-ups Time is not a limiting factor today. Concentrate on your technique.
Familiarise yourself with the CrossFit exercise library.
Max rounds in 20 minutes of:
- 200m sprint
- Turkish get-up, 24kg kettlebell, 5 each side
- Burpies, 10
|
