Time to rest and recover. Why not use your rest day to catch up on some reading? Crossfit has had plenty of exposure to the main stream lately. Articles have recently been published in Alpha and Muscle & Fitness. Grab a copy today.
3 rounds for time: - 400 metre run
- 21 x Kettlebell swings - 24kg
- 12 x Pull-ups
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Workout inspired by one of the Navy Seals WODS. Max rounds in 20 minutes of: - 5 x Sumo Deadlift high pull - 30kg
- 10 x Kettlebell snatch each arm - 16kg
- 15 Pull-ups
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Spend 30 minutes working on handstand practice and handstand pushups. Before doing this you need to know how to roll correctly so you don't land on your head! Check out this video for an explanation of rolling technique. Go.
Time to learn. Here is another great instructional video from Again Faster. This one is the box jump. Go.
Complete 7 rounds of the following: - 21 x Shoulder press - 35kg
- 21 x Back Extensions
- 100m sprint.
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As many rounds a possible in 20 minutes of: - 2 Muscle-ups
- 4 Handstand Push-ups
- 8 Kettlebell Swings - 32kg
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Deadlift 3-3-3-3-3 reps. Post loads to comments.
For time:
- 50 Box jump, 24 inch box
- 50 Jumping pull-ups
- 50 Kettlebell swings, 1 pood (16kg)
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 45 pounds (20kg)
- 50 Back extensions
- 50 Wall ball shots, 20 pound ball (8kg)
- 50 Burpees
- 50 Double unders
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7 rounds for time: - 20 pushups
- 20 Kettlebell Snatches - 10 each arm
Post time to comments. Click here for a demo of how to perform the Kettlebell Snatch. Need Kettlebells? Check out our products page. Go.
For time: - Run 800m
- Run 400m backwards
- Run 800m
- Run 400m backwards
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The CrossFit Games are only 3 weeks away. There are some awesome athletes competing this year. Check out the CrossFit Games website for some inspiration! Go.
Complete the following as fast as possible: - Row 1000 metres
- 20kg Thruster x 50 reps
- Pull-ups x 50 reps
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3 Rounds for time of the following: - 800m Run
- 30 Kettlebell Snatches - 15 each arm - 16kg KB
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150 Wall-Ball shots for time - Use a 9kg medicine ball. Check out a wall ball demo here.
You've trained hard, now take some time out to relax and enjoy yourself.
5 rounds for time: - Overhead walking lunge with olympic bar x 20 steps
- 21 Burpees
- 50m sprint
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5 rounds for time: - 15 Hang Power Snatch - 40kg
- 500m Row
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Back Squat 5-5-5-5-5 reps. Post loads to comments.
Time to rest and recover. It's important you spend time on recovery, self myofascial release (SMR) is an excellent way to help break down the build up of scar tissue. Mike Robertson has written a great article on SMR, read it here.
Five rounds for time: - Run 400m
- 30 Box jumps
- 30 Wall ball shots
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Complete the following for time:
10 x Deadlift - 100kg Row 500m
8 x Deadlift - 100kg Row 400m
6 x Deadlift - 100kg Row 300m
4 x Deadlift - 100kg Row 200m
2 x Deadlift - 100kg Row 100m
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Run 10k Post time to comments.
Another great article by Lisbeth Darsh, Head Trainer/Owner, CrossFit Watertown in CT.
I refuse to become one of the walking undead. The unwell. The quitters, the complainers, the crybabies. Those who say"Oh,well, I'm fat" and just accept it. Those who don't even try. Those who won't get off the couch and on the road to anything but the drive-through. I am so done with them. Read the rest here.
Zane (Our new Hawthorn trainer) recently pulled of his first muscle-up. He then proceeded to rep out a whole bunch. Then he grabbed a video camera just to prove it to us all. Watch it here. For time: - Run 400m
- 60 Wall Ball shots - 9kg
- 30 Handstand push-ups
- Run 400m
- 40 Wall Ball shots - 9kg
- 20 Handstand push-ups
- Run 400m
- 30 Wall Ball shots - 9kg
- 15 Handstand push-ups
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21-15-9 reps for time of: - Thruster - 43 kgs
- Pull-ups
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See Greg and Annie do Fran. Go.
100 Burpee Chinups for time. Post time to comments. Check out Greg doing Gi Jane here.
Knowledge is power, the deadlift builds power. So.....learn more about the deadlift! Here is a great instructional clip on the deadlift from Again Faster. Go
Complete 5 rounds of the following: - Deadlift 50% BW x 25 reps
- Sprint 200m
- Ring dips x 25 reps
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