A) Push Press – 3×5 @ 80% – rest 90s
B) Snatch Pull – 95%x2x2, 105%x2x2 – rest 90s
C) Back Squat – 3×5 @ 80% – rest 2mins
D) Complete 3 Rounds of:
Max L-Sit
Rest 2mins
CrossFit Workout Max L-Sit
April 27, 2012 By Leave a Comment
CrossFit Workout Power and Grace
January 23, 2012 By Leave a Comment
SKILL DEV/ WARM UP:
Run 600m
1min Scorpion Stretch
2 Rounds
4 Strict Pullups
8 GHD Hip Extension
12 Pistols
A) Squat Clean – 4×2 @ 85% 1RM – rest 90s
B) Power Snatch – 4×2 @ 85% 1RM – rest 90s
C) Back Squat – 5×1 @ 90% 1RM – rest 2mins
D) Complete 3 Rounds of:
Max L-Sit (scale to tuck hold)
Rest 2mins between rounds
Stretches to finish
CrossFit Workout L-Sit Practice
November 11, 2011 By 5 Comments
SKILL DEV/ WARM UP
100 Double Unders
5 Scorpion Complex
2 Rounds
10 Walking Lunges each leg
15 Burpees
A) Power Clean – 4×2 @ 85% 1RM – rest 90s
B) Split Jerk – 3×4 @ 80% 1RM – rest 90s
C) Back Squat – 5×2 @ 87% 1RM – rest 2mins
D) Complete 6 Rounds of:
10s L-Sit on parallettes (scale to tuck holds)
Rest as needed between rounds to avoid fatigue
Stretches to finish
CrossFit Workout L-Sit Test
August 26, 2011 By 5 Comments
Warm Up:
Row 600m
1min Hamstring Stretch
2 Rounds
10 Ring Rows
10 Clapping Push Ups
10 Pistols
A) Split Jerk 3×3 @ 85% 1RM – every 90s
B) Deadlift – work up to 5RM – allow 15mins
C) Skills Test:
3x Max Hold L-sit (scale to tuck sit)
Rest 2mins between each attempt
Stretches to finish
CrossFit Workout Holds
July 8, 2011 By 8 Comments
Warm Up:
Run 400m+50 D/U’s
Box Glute Stretch
2 Rounds
10 Push Ups
10 GHD Sit Ups
10 BW Squats
A) Push Jerk 2×5 @ 80% Push Jerk 1RM – rest 90s
B) Deadlift 5.3.1 @ 80,85,90% 1RM – rest 2mins
C) Complete 4 Rounds:
30s Accumulated Pullup Hold over the bar
30s Rest
30s Accumulated L-sit (scale to tuck sit)
30s Rest
Stretches to finish
CrossFit Workout Plenty of Gymnastics
May 11, 2011 By 2 Comments
Warm Up:
Row 300m +50 Double Unders
1min Dislocates+ Outta Control Helicopters
2 Rounds
3 Muscle Ups
6 Ball Ups
9 Pistols each leg
A) Hang Power Clean 3×3 @ 80% 1RM – every 90s
(Focus on explosive power)
B) Strict Overhead Press 3×3 @ 85% 1RM – 2mins rest
(Focus on strict form)
C) Gymnastic Skills
Complete 5s L-sit on Parallel Bars every 30s for 5mins
(10 rounds – scale to tuck hold if needed)
Stretches to finish
CrossFit Workout Gymnastic Monday
January 3, 2011 By 5 Comments
Warm Up:
400m Run for time
Scorpion Complex Stretch
2 Rounds
5 Strict Pullups
10 Paralette Push Ups
15 OH Squats
A) Squat Snatch 5×2 @ increasing weight – start each set on 2mins
B) Gymnastic Circuit
3 Rounds Not For Time – Complete:
30s Handstand Hold (Scale to; freestanding, against the wall, headstand)
30s Ring Support (For proper support wrists must be turned out and body in a hollow)
30s L-sit ( For proper L-sit heels must be above the height of the hips and legs straight)
30s Chin above the Bar (Engage lats and retract shoulder blades)
* Each 30s can be broken up into smaller sets, 30s must be reached before moving onto the next exercise
C) Tabata “Bottom to Bottom” Squats
Each rep begins and ends at the bottom of the squat, there is no pause at the top of the squat and each 10 second “rest” period is held at the bottom of the squat.
Quad and Hamstring stretches to finish
CrossFit Workout Clean and Dead
November 24, 2010 By 10 Comments
Warm Up:
- 400m run/500m row
- 5 triangle push ups/10 ring rows/8 rev. lunges e/s x 3
- Hamstring stretch
- Thoracic foam roller
A. Power clean: 5×3@75% 1RM w/2min turnaround
B. Deadlift: 5×5@80-85% 1RM w/2min rest
[Increase weight each set]
C.
- 2min L-sit/parallette tuck sit
- 2min GHD extension hold
- 20 toes to bar (as strict as possible)
[Accumulate 2min total hold on each exercise before moving onto the next exercise. Don't count any time spent resting.]
Stretches to finish.
Post weights to comments.
CrossFit Workout Clean and Gymnastics
October 21, 2010 By 8 Comments
Warm Up:
100 Double Unders
2 Rounds
5 Clapping Push Ups
10 Ring Rows
15 OH Broom Squats
Deep Squat Mobility
Clean Progressions
A. Power Clean 5×2 @ 90% 1RM
[Focus on explosive power from the hips and getting the elbows high in the rack position]
B. Overhead Squat 3×4 @ 75% 1RM Rest 2mins between each set.
C. Gymnastics
3 rounds for max reps in 45 seconds:
- L-sit
- Kipping Toes To Bar
- Pistols (alternating legs)
2 min rest between rounds
Stretches to finish. Post weights and reps to comments.
CrossFit Workout Sandbags and Stairs
September 8, 2010 By 8 Comments
Warm Up:
- 400m run/400m row
- Thoracic foam roll 1min
- ITB roll 30s e/s
- 30 D/U’s
A. 5 rounds (no time limit)
- 3 sandbag ground to shoulder each side
- 3 sandbag shoulder to overhead
- 3 sandbag stair climbs
Rest for 2min between rounds or alternate with a partner (1 round each).
B. 3 rounds:
- Max L-sit (floor, parallettes or rings)
- Handstand hold (free stand or wall)
Stretches to finish.
Post results from B. to comments.
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