“Helen”
3 Rounds of:
400 meters
21 Kettlebell swings (1.5 pood)
12 Pull-ups
Complete in as short a time as possible
8-17-11
‘Fight Gone Bad’
Three rounds of:
Row (Calories)
Push-press, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Wall-ball, 20/14 pound ball, 10/8 ft target (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
8-15-11
Test 4: Deadlift 1 RM followed by a max set of Handstand Push-ups
Performance: Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the handstand push-ups. The handstand push-ups must bring the ears below the hands so they needs to be done on parallel bars, parallettes, or some other raised platform like chairs or books. Using the wall for balance is O.K.
Scoring: Multiply the deadlift load in pounds by the number of handstand push-ups completed.
Modifications: There are two options for modification of this test. The first is to provide manual assistance to the handstand push-ups. Typically, this is done by lifting the athlete by the calves or ankles. Alternately, where even the handstand is a challenge, the substitute exercise is a shoulder press.
Character: This duo represents a reasonable estimate of an athlete’s total strength – relative and absolute, upper and lower body.
Workout: This test can be practiced as a workout of three to five repetitions of the test, resting in between efforts as needed.
8-13-11
Complete the following for time:
Run 400 meters
20 Pull-ups
40 Wall balls
20 Kettle bell swings
40 Box jumps
20 Burpees
40 Sit-ups
Run 400 meters
8-11-11
For Time:
21-15-9
Burpees
Good Mornings, 45/20
Front Squat, 155/115
then…4 rounds of: 30secs on, 30 secs off
L-Sits
Hollow Rocks
8-10-11
In Teams, complete the following:
AMRAP in 15 minutes of:
10 Tire Flips
10 Push-ups
10 Walking Lunges
8-9-11
Technique/Max Load:
Push Jerk
7-7-5-5-3-3-2
Push Jerk Video: http://www.youtube.com/watch?v=JwiOOPD-fHY
8-8-11
TEST 3: Tabata Squat followed by 4 mins of Muscle Ups
Performance: After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then has 4 minutes to complete as many muscle-ups as possible. The muscle-ups need not be consecutive, i.e., without rest. All squats must be from below parallel to full extension of the hip and leg.
Scoring: The test score is the Tabata Squat score (weakest number of squats in each of eight intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the number of muscle-ups completed within four minutes. Total time for test: 8 minutes.
Modifications: With regard to the muscle-up, there are two possibilities for adaptation. One is to assist manually – someone pushing the athlete up. The other is to replace the muscle-up with four minutes of pull-ups and dips.
Character: The Tabata Squat is a CrossFit classic testing both athletic hip function as well as aerobic and anaerobic capacity. The muscle-up is arguably the single best upper body exercise. This combination alone is suggestive of an athlete’s total fitness.
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