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Power Endurance/Stamina/Speed/Coordination/Balance/Agility/Accuracy
complete as many rounds as possible in 12 minutes of:
3 power snatch
6 thrusters
9 sdhp
**use the heaviest weight that technique will allow
post loads and rounds to comments
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Push Jerk
1-1-1-1-1-1-1
Metcon (optional)
21-15-9
med ball clean
box jump
kettlebell swing
400 meter run
post loads and times to comments.
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Strength/Power Endurance, Stamina, Speed
"Angie"
for time:
100 pull-ups
100 push-ups
100 sit-ups
100 air squats
post times to comments
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Max Effort Strength:
Front Squat
3-3-3-3-3-3-3
post loads to comments
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Skills Practice:
Spend 20 minutes practicing one of your "3"
then,
Anaerobic Power/Speed:
250 meter row
rest 1 minute
250 meter row
rest 2 minutes
250 meter row
rest 3 minutes
250 meter row
rest 4 minutes
250 meter row
rest 5 minutes
250 meter row
Start round 1 with a moderate intensity and progressively increase intensity so that your final round is max effort. Post best time to comments.
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Power Clean
1-1-1-1-1-1-1
post loads to comments.
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Stamina/Endurance
For time (60 minute time limit):
1 mile run
10 l-sit pull-ups
20 double kettlebell thrusters (53/35)
30 calories row
40 burpees
50 sit-ups
60 overhead walking lunges (45/25)
70 double unders
800 meter run
70 double unders
60 overhead walking lunges
50 sit-ups
40 burpees
30 calories row
20 double kettlebell thrusters
10 l-sit pull-ups
1 mile run
Scalings and/or substitutions will be handed out when you arrive. Forewarning: come properly rested, hydrated and fueled; otherwise, BYOPB (bring your own puke bucket).
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Speed Strength:
wide stance box squats
10-15 sets x 2 reps @ 60% 1rm
then,
3 rounds max reps hspu, rest as needed in between rounds.
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make-up/rest day
Here is a well-written article from Justin Lascek from Crossfit Wichita Falls that talks about the importance of strength and its transference into the ability to improve and maximize power output in metcons. In short, your work capacity across broad times and modal domains (fitness) is largely dependant on your relative strength levels. Rarely, will you see more than 2 days of workouts in a row without a strength session at High Octane Crossfit!
post thoughts to comments.
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For time:
10,9,8,7,...1
dead lift (225/135)
pull-ups
post times to comments.
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