My dog ate our plastic watering can yesterday. Do you have any dog stories?
Ride 50km or Run 10km or Row 5km
1-1-1-1-1-1-1-1: Weighted pull-ups
3 x 8 60% 1RM 8 x 3 80% 1RM What's all this crazy terminology you ask. Check out the Dictionary of Weightlifting, Bodybuilding, and Exercise Terms and Techniques for answers.
Go and see a movie. Black Book is highly recommended by Peter.
Complete the CrossFit warm-up twice. Then do some light sprint drills. Then run 400m at 70% twice (rest between each sprint for 3-4 minutes). Now, run for 60 seconds at maximum speed and measure how far you go. (You should be completely spent after this final sprint.)
Four rounds for time: Minimum recommended weight is 12kg kettlebell.
21-15-9 reps of: - 100kg Deadlift
- Handstand push-ups
Scale by reducing weight of deads and/or doing decline push-ups in place of HSPUs.
We recommend that you read this article. It's pretty interesting stuff. A Joint-by-Joint Approach to Training by Michael Boyle
For time: - 25 walking lunges, 2x 20kg DB/KB
- 25 ring dips
- 25 sumo deadlift w/ high pull, 2x 20kg DB/KB
- 25 ring pull-ups
- 25 Turkish get-ups, 20kg DB/KB
- 25 double unders
- 25 knees-to-elbows
- 25 floor press, 2x 20kg DB/KB
- 25 swings, 20kg DB/KB
- 25 burpies
Ouch?
For time: - bodyweight deadlifts, 30
- bodyweight bench press, 30
- bodyweight squats, 30
- weighted pull-ups, 20kg, 30
- row 1500m
I keep telling you that sleep is important. Are you getting enough? Learn more.
For time: - Run 1km
- 50 box jumps
- Row 1 km
- 50 burpies
- Ride 1 km
- 50 jumping pull-ups
Perform Tabata intervals for each of the following exercises. Rest for 2 minutes after completing each exercise. - Row
- Push-ups
- Skipping
- Wall ball
Tabata intervals are eight rounds of 20 seconds of intense exercise followed by 10 seconds of rest. So, each exercise listed above should take four minutes to complete.
Do 10 power snatches and 1 pull-up, then 9 power snatches and 2 pull-ups, then 8 & 3, 7 & 4 ... all the way to 1 & 10. This is against the clock. Load for the power snatch should see you only just complete the first set unbroken.
Have you been to the zoo lately? Check out the new stuff going on at The Melbourne Zoological Gardens.
Run 1 km Row 1 km Ride 1 km REPEAT
For time: - 50 broomstick overhead squats
- 10 burpies
- 50 box jumps
- 10 burpies
- 50 overhead lunges
- 10 burpies
- 50 pullups
- 10 burpies
As many rounds as possible in 20 minutes of: - Run 400 meters
- Max rep Pull-ups
Record the number of pull-ups completed for each round.
Spend some time learning about how to manage your time with Steve Pavlina.
Walk for 1km carrying two 32kg kettlebells (that's one in each hand). Every time the kettlebells hit the ground perform: Then pick up the kettlebells and go again until you complete the kilometre. Scale the weight as required and feel free to use other implements in place of kettlebells.
Five rounds: - Row, 1000m
- Burpies, 25 (video)
For time:
30x clean & jerk @ 135lb (that's about 62kg)
Eight rounds of: - Power clean, 5
- Pull-up, 5
- Power snatch, 5
- Push-up, 5
Lift your 6RM (or a challenging weight if this terminology is foreign).
In 20 minutes do as many of the following as possible: - 100kg deadlifts, 10
- 45cm box jumps, 20
- Burpies, 30
Scale the deadlifts appropriately.
For time: Do 1 pullup, 1 pushup, 1 sit up and 1 squat then Do 2 pullups, 2 pushups and so on... ...to 10 then come back down to 1. Originally posted on the CrossFit message board by Eugene R. Allen.
Ever wonder about the meaning of liff?
3-3-3-3-2-2-2-1-1: Overhead squats ( video) Lift triples and doubles and finish off with two max singles.
Max rounds in 20 mins: - Double unders, 20
- Overhead squat, 20-40% bwt, 4
- DB Cleans @ 10-15 kg each, 6
- Burpees, 8
Designed by Peter Caddy.
|
