Archive for April 29th, 2009

Olympic Lifts

Rest or….

3 Rounds for time of:

21 Push Ups

15 Dumbbell Swings 24kg

9 Bench Jumps (60cm/24″)

Rest 5-10 minutes

Work on a weak skill.

Find a weight for the dumbbell swings (kettlebell swing substitute) you can manage if you can’t do 24kg. Use any of the flat benches in the gym, if you have trouble with that height use one of the boxes. Remember to put the bench against something solid so it won’t slide on the carpet! Come and ask if you haven’t covered dumbbell swings

You should be able to do this workout in less than 10 minutes. Really push through on this one there’s no need to pace yourself. Short, sharp get it over and done with and then work on some technique for some of your other moves.

“My own opinion of Greg [Glassman] is that he has done more to legitimize actual training in the minds of the public than any other person since Arthur Jones destroyed it in the mid-70s.”

Mark Rippetoe

CrossFit East Bay

With a running clock do 1 pullup in the first minute, 2 pullups on the second minute, 3 pullups on the third minute…and so on. Break sets up as required as long as number of pullups is completed before the minute runs out.

Rest 5- 10 minutes

Then Same again but 3 push ups on the minute. So 3,6,9,12….on the minute.

Workout from CrossFit Centurion