Archive for April, 2010
Establish one rep max for Squat-Clean-Jerk (Time alloted 10 minutes)
WOD:
Prescribed weight: 80% of Single rep max.
Perform two Squat-Clean-Jerks every minute, on the minute for fifteen minutes…
Post weight and rounds to comments…
WOD;
“Cindy”
20 Minutes AMRAP
5 Pull-ups (Chin above bar)
10 Push-ups (Chest touches gound at bottom/ arms locked out at top)
15 Air Squats (Below parrallel)
Post rounds to comments…
WOD:
We’ll be doing the first workout from this weekend’s regional warm-up…
Post time to comments…
Workouts revealed for the African Regional Warm Up!
*Held @ CrossFit Rebel in Edenvale – Please phone Pierre (082 679 4165) for directions
Here are the selected workouts for the African Regional Warm Up this Saturday. Looking forward to seeing you all there…
WoD 1: Georgia 2010 Sectional Event 2
21-15-9
- Thrusters (45 Kg / 30 Kg)
- Burpees
- Then 30 Deadlifts at 100 kg / 70 kg
WoD 2: Pennysylvania/Maryland/Delaware 2010 Sectional Event 2
- In 10 minutes as many reps as possible of:
- 500m Run
- 1-Arm Overhead Kettlebell Squats (16 Kg / 12 Kg)
~ Note: “Nicole” style scoring – put the kettlebell down at any point and run 200m.
* Bottom of the bell must stay above shoulder for entire squat for rep to count, hip crease below knee for full depth and hips at full extension at the top of the squat.
* Every time the bottom of the kb touches shoulder, head, or falls below the shoulder you must run 200m before returning to the kb and continuing.
* You may change hands as long as the bell does not fall below your shoulder or touch your shoulder or head. Holding with 2 hands overhead is acceptable only when resting or changing hands.
* For the rep to count, the kettlebell must remain in the same hand for the full duration of the squat.
Imtiaz Desai – Workouts and Judge training. Chief Judge.
Email: imtiaz.desai@gmail.com
* Be sure to visit the Africa Regional Games Site for further event info and athlete profiles: http://games2010.crossfit.com/blog/africa/
WOD 1:
21-15-9
KB Swings (1.5 pood)
Air Squats
Double-unders
Burpees
Box-jumps
Push-ups
WOd 2 (optional)…
Seven rounds for time…
7 x Push Press (60/40kg)
7 x Pull-ups
Post times to comments…
Technique:
Overhead squats
WOD:
20 Minute AMRAP (as many rounds as possible) of:
20 O/H Squats (20/10kg)
15 Kettelbell Swings (1.5/1 Pood)
10 Box Jumps
200m Sprint
Post results to comments…
WOD:
“Half Empty”
50 Burpees for time…
Then – rest 5 minutes -
Establish a Max:
Full Clean (squat-clean) then press (or jerk) bar overhead three consecutive times without letting bar drop to the ground. Only when a athlete completes all three jerks will the weight be recorded…
Post times and loads to comments…
Technique:
Clean
Push-press
WOD:
Grace
30 reps Clean ‘n Jerk for time…
Annie
50-40-30-20-10
Double-unders
Sit-ups
Post time to comments…
A short video of Thursday’s WOD. Please click on link to view:
Technique
Sumo Dead-Lift High Pull
Kettlebell Swings
Toes to Bar
WOD:
10-9-8-7-6-5-4-3-2-1
SDLHP (50/30kg)
KB Swings (2/1.5 Pood)
T 2 B (Knees to Elbow earns a ‘b’)
Post time to comments…
