Month: December 2013

Sled work: bad on the grass, bad on the rubber. (Photo by Brett)
Sled work: bad on the grass, bad on the rubber. (Photo by Brett)

Floor press 5-5-5

The 1-second pause on the floor is part of the rep. No bouncing.

In partners, four rounds each, alternating rounds, of:

75-foot sled push (3 columns, there and back)

15 push-ups

When you finish a clean, your shoulders should be behind the bar for and instant before you pull yourself underneath it.
When you finish a clean, your shoulders should be behind the bar for an instant before you pull yourself underneath it.

Open Event 11.3

As many reps as possible in 5 minutes of:

Squat clean (165/110 lb.)

Jerk (165/110 lb.)

Compare your scores here: CrossFit Open 2011.

Congrats to Josh for three years without smoking!

Skills

Amass 4 minutes in a handstand

Every time you have to come down, do 20 double-unders

4 rounds of:
1 max set of wall-ball 2-for-1s
1 max set push-ups
Rest 90 seconds

3 sets max slow, strict hanging leg raises with a 1-second pause with the toes above the belt

Jenn demonstrates aggressive lockout on an overhead lift with a kettlebell.
Jenn demonstrates aggressive lockout on an overhead lift with a kettlebell.

Squat 5-5-3-2-1

Skills

10 minutes on your gymnastics goat

As many kettlebell snatches as possible in 5 minutes (55/35 lb., from a swing, not the floor)

Try to avoid putting bell down for the entire interval; rest in rack position

3 sets of 10-12 GHD sit-ups (to a stack of plates, not the floor)

Rowing Nicole

Random challenge: sister pull-up.
Random challenge: sister pull-up.

5 rounds of:

Row 400 meters

One max set of pull-ups or ring rows (no bands)

Time cap: 17 minutes

Additional core work

2 3-minute intervals of:

Max hollow rocks

Rest only in glute bridge

Rest 2 minutes between intervals

Strive to move submaximal weight with maximal speed without changing you form.
Strive to move submaximal weight with maximal speed without changing you form.

Every 45 seconds for 7 intervals (8 sets total):

Deadlift 1-1-1

Romanian deadlift 12-12-12 (rest 60 seconds)

The deadlifts are three singles with a visible pause. No touch and go. The reps are for speed, not load, and heavier is not better. Use about 65 percent of your max single – roughly a medium weight – and accelerate the bar after squeezing it off the ground.