Sunday, February 24, 2013

A1. Back Squat
Beginners: 5, 5, 5, 5; rest 60 sec
Intermediate: 3, 3, 3, 3; rest 60 sec
Advanced: Max, down 10 kg for 2 reps x 2 sets; rest 60 sec


A2. Pulling
Beginners: 5, 5, 5 Elevated heel ring pull ups or 30 sec eccentric x 5 sets; rest 60 sec.
Intermediate: 1-5 x chin ups or pull ups x 5 sets; rest 60 sec.
Advanced: Archers 1-5 reps x 5 sets; rest 60 sec.

B. AMRAP in 7 Min: This is a workout from the CrossFit Open of 2011. Go online and check where you would have ranked in Western Canada and the world.
3 thrusters 100/65 lbs
3 chest to bar pull ups
6 thrusters
6 chest to bar pull ups
9 thrusters
9 chest to bar pull ups...

Less advanced (those who are just getting a kipping pull-up, do chin over the bar pull ups)
Beginners:
7 thrusters - rest 30 sec.
7 ring rows - rest 30 sec
5 sets