weighted lunges

Friday

Video: Here are Alex and Matt getting their first muscle-ups during their first foundations class, watch out for these guys!
Strength
  • If you didn't do yesterdays workout- Thrusters 3-3-3-3-3-3
  • If you did do yesterdays workout Walking Lunges 10-10-10-10-10 (with barbell on back, or kettlebell in each hand)
For time:
  • Run 1000m
  • 30 muscle-ups
  • Row 1000m
Finisher: 20 HSPU, 40 toes-to-bar for time:

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DSCN0542

Thursday

Picture: One of our newest members Gill substitutes ring rows for pull-ups while wrestling machine Kamil nails a set of 8 back squats @ 130kg.
Press & a Run
  • Press- warmup and perform max reps at approximately 70% of your 1 rep max
  • Run- 400m for time
Met-Con:
  • AMRAP in 5 minutes of: 20 Russian Twists, 8 C2B Pullups.
  • Rest 1 minute
  • AMRAP in 5 mins of: 24ft overhead walking lunge (25kg plate), 8 bumper plate pressups
  • Rest 1 minute
  • AMRAP in 5 minutes of: 10 knees to elbows, 5 burpees,  10 kettlebell swings (32kg)
 

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Sunday

Complete each of the following triplets in 3mins, rest 90 seconds between efforts:

  • 20 deadlifts(120kg), run 200m, max double unders
  • 20 pushpress (75kg), run 200m, max boxjumps (30")
  • 20 hang-power-clean (75kg), run 200m, max barfacing burpees
  • 20 weighted vest (10kg) pullups, run 200m with vest, max ring pressups with vest
  • 20 walking lunges (2x32kg kettlebell), run 200m, max wall-ball

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Weighted Wednesday

Strength: find your 2 rep max on weighted pull-ups and weighted dips

Then this Met-Con:
3 rounds for max reps, rest 1 min between rounds:
  • 1 minute Kettle-bell Swings (24kg)
  • 1 minute clapping push-ups
  • 1 minute toes-to-bar
  • 1 minute overhead walking lunges (25kg plate)
Video: very impressive 1 arm weighted pullups.

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hookgrip

Two x 5 min AMRAP

On July 19th, 2011, posted in: Box jumps, pullups, Pushpress, weighted lunges by crossfitcm23 Comments

5 Min AMRAP of:

  • 8 Overhead Lunges (40kg)
  • 5 Pushpress (40kg)
2 min rest
5 min AMRAP of:
  • 10 box jumps
  • 10 Pullups
Pre-workout strength- Power Cleans 2-2-2-2-2-2-2
Pictured is the hook grip which should always be used for Olympic lifting. The thumb is wrapped around the bar first then the fingers go over the thumb. This is a more secure grip because the thumb contains the largest connection in the hand to the rest of the fascia (an interconnected layer of fibrous tissue that covers all the muscles in the body). The more secure grip means when you explosively extend your hips the maximum amount of energy is transferred into to the bar, driving it upwards. If your grip slips energy will be lost. A chain is only as strong as its weakest link: massive hip extension power can only be applied to produce impressive numbers on the clean & snatch if the athlete also has the necessary grip strength. Picture from CrossFit Charlottesvilles Blog.

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