1.] General Warm Up
2 rounds of:
[20] Squats
[100] Single Unders
[20] Push Ups
[200m] Run
[20] Ring Rows
[400m] Bike
2.] Strength/Power
8-6-4-6-8 reps of:
Shoulder Press (strict)
Chin Ups (strict)
-Add weight if you are able.
3.] Work Capacity
5 rounds for time:
[1] Rope Climb (15ft)
[10] Front Squats
[10] Shuttle Sprints (10yd)
4.] Finisher
3 rounds of:
[10] Ab Wheel Rollouts
[20] V Ups
[30 sec] P-Bar L-Sit
5.] Cool-down
5-10 minutes of:
Static Stretching
[1.] Warm Up
[2.] Strength/Skill
5 sets of:
[5] Barbell Overhead Squats
[1] Kettle Crawler Push
[3.] Work Capacity
“Liquid”
5 rounds of:
[16] Sumo Deadlift Squat Cleans [16kg/10kg]
[12] Push Ups
[16] Double Swing Cleans [2x24kg/2x16kg]
[12] Double Press [2x16kg/2x10kg]
[16] Pull Ups
[4.] Finisher
3 rounds of:
[20] Superman
[20] Jackknife Sit Ups
-Post comments & scores…
K-bells gets in on some dips with Sarah G!
[1.] Warm Up
[2.] Strength/Skill
6 sets of:
[3] Barbell Deadlifts
[10] GHD Back Extensions
-Alternate the movements, rest 1-3 min b/w supersets.
[3.] Work Capacity
“Brooke”
5 rounds, each for time of:
[12] Pull Ups
[20] Push Ups [kb/std]
[28] Jackknife Sit Ups
[36] Air Squat Jumps
-Running clock, rest exactly 2 min b/w rounds.
*Advanced athletes can attempt this workout at 16, 24, 32, 40 reps*
*See previous scores here: 4/14
[4.] Finisher
Tabata
Minute #1:
Seated Rainbow
Minute #2:
Seated Around the Body
Minute #3:
Seated Twists
Minute #4:
Seated Hot Potato
-Post comments & scores…
Congrats to Helen who took first place
in the women’s scaled division at Fight Gone Bad 6
in CrossFit Spartanburg this past Saturday!
[1.] Warm Up
[2.] Strength/Skill
5 sets of:
[8] Single Overhead Lunges [4 per side]
[3.] Work Capacity
“Remembrance”
For time:
[.25] Run
[22] Box Jumps [24"/18"]
[22] Double Squat Thrusters [2x20kg/2x12kg]
[22] Pull Ups
[22] Double Dead Power Cleans [2x24kg/2x16kg]
[22] Push Ups
[22] Overhead Swings [24kg/16kg]
[22] Knees to Elbows
[22] 1 Leg Deadlifts [2x32kg/2x24kg]
[22] Double Push Jerks [2x20kg/2x12kg]
[.25] Run
[4.] Finisher
20, 16 and 12 reps of:
Knees to Elbows Sit Ups
[30 sec] Supine Plank
-Post comments & scores…
Sarah doing burpee pull ups at CrossFit Spartanburg
during the 9/11 throwdown workout performed
in honor of those who lost their lives
on that tragic day 10 years ago, and
to raise money for the families they left behind.
[1.] Warm Up
[2.] Strength/Skill
5 sets of:
[5] Barbell Sumo Deadlift High Pulls
[5] Box Jumps
*Alternate movements, rest 1-3 min b/w supersets.
[3.] Work Capacity
“Psycho Cynthia”
Perform 10 rounds for time of:
[6] Renegade Rows [2x20kg/2x12kg]
[8] Push Ups [elev. kb/std.]
[10] Air Squat Jumps
[1-10] Double Dead Clean & Jerks [2x32kg/2x24kg]
-Perform one C&J in round 1, two in round 2, three in round 3 and so on up to 10.
[4.] Finisher
“20/20″
10 rounds of:
Double Unders / Single Unders
Post comments & scores…
CB getting her split on!…
