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back squat bench box jump burpee chin up clean clean and jerk db snatch db thruster deadlift dips double under front squat hand stand push up hang power snatch hollow rock hspu kb swing lunge med ball clean overhead squats pistol power clean power snatch press pullup push jerk push press pushup push up rdl rest ring pushup rope climb row run situp snatch squat squat clean sumo dead lift high pull thruster toes to bar wall ball weighted pullup
Thursday, December 29, 2011
Part 1 A1. Push Press 3-2-1;0 sec rest A2. Rope Climb x1; rest 3min Part 2 Conditioning 5min DB Deadlift 4min BB Push Jerk Rest 1 minute 3min Hand Stand Push Up 2min Ball Slams (video) 1min Sprints One element of crossfit which is frequently [...]
Friday
For Time: 800m Run 50 Push Press 95/55 50 Butterfly Situp 5 Rope Climb 5 Pistols (each side) 50 Box Jump 50 KB Swings 800m Run Time Cap 35 minutes
Friday
Strength-Stamina DB Floor Bench 4 x Max Rep For Time: DU/Rope Climb 10/1 20/2 30/3 20/2 10/1 The success of a rope climb is not as much dependent on upper body strength as the ability to clamp the rope properly. Rope Climbing Activities (pdf)
Circus Act
3RM Squat Clean (20minutes time cap) Rest 5minutes 5 rounds: 2 Rope Assents 20 Ring Dips Don’t forget to get that ball in your booty afterward.
High Socks
As Many Rounds As Possible in 20min: 10 Wallballs 20 Double Unders 2 Rope Assents Rope climbs are an effective functional exercise in our training program. They are fun and demand numerous physical skills to perform. Even if you are not be able to get up the rope yet, there are effective ways to scale [...]
