Workout: 20 - 15 - 10 for time of: - KB swings - box jumps - push-ups With a 100 to 200 yard run at the beginning

of each round. 4 rounds for time of: - 200 m run - 10 pull-ups - 10 box jumps 5 rounds for time of - 10 dumbbell hang power snatches - 10 kettlebell swings - 7 pull-ups 200 m running repeats with 1 minute rest periods -Repeated 4 to 6 times, depending on the individual

4 rounds of 5 power cleans and a 250 m row -This one worked well also, and Id probably include it on a Friday if power cleans were done on Tuesdays strength workout (as is the case with my class), but could be done on a Tuesday if power cleans were programmed on the Monday strength workout As many rounds as possible in 8 minutes of Cindy: - 5 pull-ups - 10 push-ups - 15 air squats 5 Round Tabata Kettlebell Swings (post lowest round total to comments) 500 m race for time

250 m rowing repeats

3 rounds for time of:

10 goblet squats (use same dumbell or kb as swings) 10 kb swings

10 pushups or 5 explosive pushups

21-15-9 reps of: DB thrusters row for calories

21-15-9 reps of: power clean barbell thrusters

21-15-9 reps of: barbell thrusters pullups

3 rounds for time of: 30 box jumps 20 situps

10 push press (95lb)

3 rounds for time of:

20 box jumps 10 pushups 5 pullups

3 rounds of:

10 clapping pushups

10 dumbell swings 10 box jumps

3 rounds of:

5 hang power clean 5 ring dips 500m run

20 Curtis P's for time

3 rounds of:

weighted box jumps weighted dips

3 rounds of:

lunges (100 feet)

21-15-9 pullups or pushups

3 rounds of:

15 sledge hammer strikes (16lb) 150 ft sprint jog back

30 KB Swings - 2 pood

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.

*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For every penalty counted, perform a 1000 meter row.

As many rounds as possible in 15 (or 10) minutes:

10 Supine Ring Pull Ups

10 True Push Ups

Complete 3 rounds for time (or 10 mins)

10 KB Swings - 2 pood

10 Squats with KB in rack position - right

25 yard One Arm Farmer Walk with KB in rack position - right

10 KB Swings - 2 pood

10 Squats with KB in rack position - left

25 yard One Arm Farmer Walk with KB in rack position - left

Every 30 seconds

Perform 1 Deadlift every 30 seconds for 15 minutes.

Squat 15 x 1 w/ 5 seconds rest

then...

Complete 5 rounds for time:

1 Bench Press @ 80% of 1 RM

3 Supine Ring Row

2 Bench Presses @ 80% of 1 RM

5 Supine Ring Row

3 Bench Presses @ 80% of 1 RM

7 Supine Ring Row

Complete 7 rounds, or for 10 minutes

1 minute - 15 KB Swings - 2 pood

1 minute - Row max distance

As many rounds as possible in 10 minutes of:

3 Push Press 5 Ball Slams

As many rounds as possible in 12 minutes of:

10 DB Thrusters + 1 Push Press 5 Burpees

Perform 2 Power Cleans and 1 seated box jump on the minute for 15 minutes.

Complete 10, 9, 8, 7, 6, 5, 4 ,3, 2, 1 reps of:

Bench Press - 50% of 1 RM

Weighted Supine Ring Pull Up

Complete 4 rounds:

Each round consists of 3 cycles of the following:

2 Front Squats - 80% of 1 RM

10 Balls Slams - 40 lbs

1 Rope Climb - 15 feet

Rest 2 minutes betweeen rounds.

Complete:

5 x 1 max height box jump with 25 lbs DB's in hands then...

3 x max reps strict pull ups w/ 50 lbs

On the minute

Complete 2 squats on the minute for 12 minutes.

Use 80% of 1 RM Squat. then...

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Chin Ups Push Ups

1 Muscle Clean to Push Press...2 Muscle Cleans to 2 Push Presses...3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.

Complete 7 rounds for time of: 7 Towel Pull Ups

7 Ball Slams 40 lbs

Notes: use rower, bike, jumprope, or run. Basically any all out effort will do. (notes by me)

Ranking Good

Good

-This met-con worked well in the program and was used on a Tuesday (good when warm, running outside when cold makes me sick)

Good

Good

Good

start with 3 intervals, work way up to 6 or so, then start decreasing rest periods between sprints. Start with 3 min, and drop 30 seconds each time this workout is done.

Good

this goes quick, so an add'l round could be added

Good

Good

eh

This is "Fran", and I don't normally do these, mainly b/c crossfitters are so fucking anal about this one.

eh

situps don't really belong, waste time but don't really do anything

eh

pullups are always done in state of fatique, and this is my weak point

eh

could reverse order and do regular pushups

good

had to walk back on the run, probably need to shorten them

eh

felt like shit the next day, probably not a good metcon

(1) Curtis P = hang squat clean, left lunge, right lunge, push press

wow

felt like shit the next day, probably not a good metcon

not good

nature of these meant speed wasn't really an option

This didn't really work well, it was hard due to muscle endurance,

not good

but wasn't really "system taxing". Not desired adaptation.

Very sore next day.

was being a dumbass in the backyard with this one over the summer

eh

had a slab I was trying to bust up. I looked like a fool.

*Definition of Supine - The supine position is a position of the body; lying down with the face up.

*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.

*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

*Rest 45 seconds between rounds

*use 70-75% of 1 RM for Deadlift

*you can use a conventional or sumo DL

*For squat, do one rep, and rack the weight for 5 seconds. Do another rep and rack the weight for another 5 seconds. Then another, and so on for the sequence of 15.

*Use 80-85% of 1 RM Squat

*Alternate 1 minute bouts of KB Swings and max distance rowing.

*You have 1 minute to get 15 swings, the next minute row for max distance. Alternate this 7 times for a total for 14minutes.

*for push press use between 185 - 225 lbs

*for ball slams used between 40-60 lbs

*For DB thrusters + 1 push press, complete the thruster and add an additional push press to complete the rep.

*use 70-80% of 1 RM for Power Cleans

*use 75-80% of 1 RM Seated Box Jump (1 RM was done on 3.08.11)

*for seated box jumps, start from a parallel seated position

*use 25-45 lbs for weighted supine ring pull up

*use a weighted vest or place a plate on your chest

*rest as needed between efforts on jumps and pull ups.

*Each muscle clean must start on the ground.

Source: Justin

Justin

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CF

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Spartanburg Crossfit

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me

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