Thursday 14th March 2013

CrossFit Open Workout 13.2 Complete as many rounds and reps in 10min of: 5 Shoulder to Overhead 52.5kg / 35kg 10 Deadlifts 52.5kg / 35kg 15 Box Jumps 60/50cm * Stepping up on box allowed, but full extension needs to be reached while standing on the box.

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Wednesday 13th March 2013

Strength / Skill 1) Work to 1RM Snatch Balance 2a) Double Kettlebell Presses – 4 x 4-6reps 2b) Handstand Holds – 4 x Accumulate 15, 30, 45 or 60seconds of holds Conditioning 3) 6minute AMRAP of: 20 Wall Balls 40 Double Unders

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Tuesday 12th March 2013

Strength / Skill 3×3 3-position Clean Deadlift (100% of 1RM Clean) * 1st position – 2cm above the floor, 2nd position – bar below knees, 3rd position – bar above knees * Hold each position 2-3 seconds Conditioning “1/2 Cindy” Complete as many rounds and reps in 10 minutes of: 5 Pull Ups 10 Push…

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Monday 11th March 2013

Strength / Skill 1) Work to 1RM Sumo Deadlift 2a) Weighted Walking Lunges – 4 x 5 reps each leg 2b) 1-Stiff Leg Deadlifts – 4 x 5 reps each leg Conditioning AMRAP 6min: Squat Clean to Overhead (65% of 1RM Power Clean)

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Friday 8th March 2013

Strength / Skill 1) Every minute for 8minutes, perform: 3 Back Squats @ 60% of 1RM with 3 second pause at bottom Conditioning 2) Perform 21-15-9 reps for time of: Power Clean (50% of 1RM Power Clean) Ring Dips

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CrossFit Open 2013 at Ballistix CrossFit

The CrossFit Open 2013 is now here. This is how the Open will work during the 5 weeks from 7th March – 6th April: All classes on Thursdays will perform the Open workout as announced earlier that morning For those not competing in the Open, suitable scaling of these workouts will be given, if needed…

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Thursday 7th March 2013

CrossFit Open Workout 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 35kg/20kg Snatch, 30 reps 30 Burpees 62.5kg/35kg Snatch, 30 reps 20 Burpees 75kg/45kg Snatch, 30 reps 10 burpees 95kg/55kg pound Snatch, as many reps as possible * All burpees to be completed with a…

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Wednesday 6th March 2013

Strength / Skill 1) Work to 2RM Strict Weighted Pull Up 2a) Bent Over Rows (Underhand Grip) – 2 x 8-12 reps 2b) Close Grip Push Ups – 2 x as many unbroken reps as possible Conditioning 3) 8min AMRAP of: 10 One Arm Dumbbell Snatches (each arm) 40 Double Unders * Score total rounds…

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Tuesday 5th March 2013

Strength / Skill 1) 3 x 3 3-position Clean Deadlift (100% of 1RM Clean) * 1st Position – 2cm above the floor, 2nd Position – below the knees, 3rd Position – Above the knees. Pause in each position for 2 second count. Conditioning 2) 2 Rounds for total reps of: 1min AMRAP Kettlebell Swings 32/24kg…

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