Friday, 30 April 2010

Burgener Warm-up

Workout:

  • 1 rep max Snatch
  • Ten minute time limit, not including warm-up.

This is one of the workouts at the 2009 CrossFit games.
Top men’s scores:
Jeff Leonard – 240 pounds
Jason Khalipa – 225 pounds
Spencer Hendel – 225 pounds
DJ Wickman – 225 pounds

Top Women’s scores:
Tamara Holmes – 145 pounds
Tayna Wagner – 135 pounds
Kristen Clever – 130 pounds

Read more | Comments (0) | April 30th, 2010

Thursday, 29 April 2010

Warm up:

  • Row 500M before and after
  • 3 rounds of:
  • 10 Push-ups
  • 10 Pull-ups
  • 10 Sit-ups
  • 10 Air Squats
  • Then do the Burgener Warm-up

Workout:

  • Five rounds for time of:
  • 12 Power Cleans, 135 pounds
  • 15 Thrusters, 95 pound

Scale the weights according to your ability.

Read more | Comments (0) | April 29th, 2010

Wednesday, 28 April 2010

Active Rest (Skill training)

Read a Journal Article.  Practice something that you aren’t so great at.

Come and learn about the Snatch and Snatch progressions.

Read more | Comments (0) | April 28th, 2010

Tuesday, 27 April 2010

Warm Up C:

  • Run 800M
  • 3 rounds of:
  • 5 Ring Dips
  • 10 Medball cleans   20lbs/10lbs
  • 5 Dumbell split jerks
  • Then Row 500M

Workout:

  • 50 Wall ball shots, 20 pound ball 10 foot target
  • 25 L Pull-ups
  • 40 Wall ball shots, 20 pound ball 10 foot target
  • 20 L Pull-ups
  • 30 Wall ball shots, 20 pound ball 10 foot target
  • 15 L Pull-ups
  • 20 Wall ball shots, 20 pound ball 10 foot target
  • 10 L Pull-ups

Use the bands to assist you with the L Pull-ups if necessary.

Read more | Comments (0) | April 27th, 2010

Monday, 26 April 2010

Warm Up:

Workout:

  • 21-15-9 reps for time of:
  • Lunges (each leg = ½ rep)
  • Sit-ups
  • Burpees

Read more | Comments (0) | April 26th, 2010

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