50 Kettlebell swings (24/16kg)
Then:
10-9-8-7-6-5-4-3-2-1
Box Jumps (24/20")
Chest to Overhead (40/30kg)
Then:
800m run
Thanks to CrossFit SEQ for the inspiration for this workout.
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Accumulate 5 minutes of handstands in as few efforts as you are able.
Each time you drop out of the handstand sprint 100m.
This will also be a skills session.
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"Light Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift (Bodyweight)
Deep Pushups (2x10kg plates/1x10kg plate)
Medicine Ball Clean (10/6kg)
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"Tabata This!"Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals....
Shoulder Press
5-5-5-5-5-3-3-3-3-3
Aim for max load across the ten sets. Add all ten sets for tonnage. If you fail a rep the set does not count towards your score.
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Incrementing ladder:
Kettlebell Swing (24/16kg)
then
Unbroken Pullups
Beginning at 1 KB swing in the first minute, increase the number of reps by 1 each minute until you are unable to complete the required number of reps within the minute. Then, starting at one pullup, continue in the same fashion, however,...
Deadlift
1-1-1-1-1
Finisher
50 Pukies (Burpee + Pullup. The jump at the end of the burpee takes you up to the pullup bar at least one foot above your standing reach height)
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