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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

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

eh

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

wow

felt like shit the next day, probably not a good metcon nature of these meant speed wasn't really an option

not good

This didn't really work well, it was hard due to muscle endurance, but wasn't really "system taxing". Not desired adaptation. Very sore next day.

not good

was being a dumbass in the backyard with this one over the summer had a slab I was trying to bust up. I looked like a fool.

eh

Source: Justin

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Spartanburg Crossfit

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