Posts Tagged ‘workout’

REST DAY

or

100 hanstands.

3 rounds for time of:

800m run

21 Overhead Squats (40kg)

30 L-pull ups

Modify weight as required. If you can’t do L-pull ups do tuck pull ups, where you tuck up into a ball and pull up, or jumping pull ups.

Overhead Squat 1,1,1,1,1.

Front Squat 1,1,1,1,1.

Back Squat 1,1,1,1,1.

Try and increase weight through the workout. If you don’t have overhead squats preactice with a light weight then go onto heavy front squats.

7 rounds for time of:

10 Sumo Deadlift High Pull (40kg)

10 Ring Dips

Modify weight as required for a weight you can do ten straight reps of SDLHP. Substitute 30 dips if you have no rings. Or do 10 regular dips to keep your power output up.

REST DAY

practice a skill like one legged squats (pistols).

or

“MARY”

AMRAP (As Many Rounds As Possible) in 20 minutes of:

5 Handstand push-ups

10 1-legged squats

15 Pull-ups

TODAY’S WOD

For time:

50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use a medicine ball you can handle (you should aim to use the 10kg one eventually) and aim to get it up to 3metres, in the gym this is where the wall and ceiling meet.

Use jumping pull ups if you haven’t got the numbers, but don’t do negatives let yourself move up and down on the bar fairly quickly, negatives will be too taxing for your muscles.  

Front Squat

3-3-3-3-3

Try and go as heavy as possible maintianing technique.

“GRIFF”

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Avoid cold feet

Stay tuned, coming soon CrossFit Feel Good athlete profiles. See some of the progress you’re making.

REST DAY

Practice a skill like hanstands or snatch technique nothing to strenuous.

Or

“EVA”

5 Rounds for time of:

Run 800 metres

32kg DB swing, 30 reps

30 pullups

Push Jerk CrossFit CLE

Push Jerk

1-1-1-1-1-1-1

If you’ve never done max weight singles try and do 5 rep max sets. Use split jerk if you are confident with it.