Workout of the day
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Wed, 9 May 2012
Floor press then a wee chipper
In 10 minutes find your max. floor press
For time, complete 20 reps each of:
After each round, walk 30m metres with weight held in the rack position, AHAP
Wall Ball Shots – Foundations Class
Tue, 8 May 2012
Deadlift superset
Deadlifts 5×5
Superset with max. handstand push-ups
Finish with 3x max. Ring L-sit
Muscle up to Handstand to L sit
Mon, 7 May 2012
Rest day
Technique practice:
- Hang clean
Work:
- Hang high-pulls 5×5
- Reverse band hyper 3×8
After completing the prescribed technique you may complete the rest day workout or catch-up on a WOD from the past three days or complete individual mobility work.
Sun, 6 May 2012
Two short AMRAPs
AMRAP in 5 minutes:
Rest 3 minutes
AMRAP in 5 minutes:
CrossFit – Strong women doing pull-ups
Sat, 5 May 2012
CrossFit Games 2011 Regionals Team WOD 1
For time:
- 4 x 750m row
- 50 Handstand push-ups
- 4 x 750m row
Each team member must complete the row before the HSPUs are attempted. The team cycles through HSPUs until the total reps are completed. Each team member must attempt to complete a HSPU.
To be completed in teams of four.
Scale number of HSPUs if fewer team members.
CrossFit row/burpee/push press
Fri, 4 May 2012
Back squat superset
Back squat 5×5
Superset with max. pull-ups
Finish with strict hanging leg raises, 3×10
Squats – The Back Squat Best Leg Exercises
Thu, 3 May 2012
Rest day
Technique practice:
Work:
After completing the prescribed technique you may complete the rest day workout or catch-up on a WOD from the past three days or complete individual mobility work.
Power shrug
