Group buy in: Turf work- 20 meters bear crawls, robster craws, cartwheels (each side), burpee broad jumps, walking spider man lunges
Squat: Every 2 minutes on the 2 minutes complete 8 squats@70%.8 minutes total.32 reps total.Clear as mud?
5 attempts: med ball keg toss on getBUILT "Billboard" Mural. Max height. Back faces the wall, squat down and heave the ball in the air (Highland Games style). Rep does not count if you do not hit the wall (duh). Note your highest point of contact with the mural.
5 attempts: Broad Jump for distance
5 down and back sled drags. 45 pounds women, 90 pounds men. Go hard and fast. (She never said that).
60 meters strength axle.
200 meter-ish loaded run. Women carry 20# med ball, men carry sandbag. Start at the big gate and run to the tracks. Walk back.
Buy In: Shoulder prep, OHS practice beginning w/PVC pipe and increasing load as you are able.
Complete Max reps in 6 minutes of:
OHS (50% Bodyweight for women/75% Bodyweight for men)
Handstand Walk for meters
Bar Muscle Ups
Buy In: Complete 10 reps of each movement.
copied and pasted from CrossFit.com:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Buy In: 5 shoulder mobs from the overhead pressing mobility poster #bediligent#expandyourrepertoire#try
Shoulder Press: accumulate 15 reps@90 percent or more.
Strict Pull ups: accumulate 15 reps the hard way (i don't know what's hard for you- might be band assisted, might be with 90 pounds hanging around your waist.)
Alternate between movements. Let me say this another way: Don't do 15 shoulder presses AND then start doingpullups #multitask#flexyourbrain#productiveuseof"downtime"#cantstayhereallday#dowork