CrossFit Games Open 12.4
Workout
CrossFit Games Open 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall Ball shots (20/14#)
90 Double Unders
30 Muscle-ups
http://pd.crossfit.com/games/pdf/G2012_EventPDF12pointFour.pdf
Practice Makes Perfect
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Practice:
Handstand Push-ups
Pistols
Ring Dips
Strength
Press 5-3-1-1-1
sets to performed on the :00, :04, and :08 minute marks
perform 20 Banded Good Mornings after each set
Workout
2000 meter Row
“Helen”
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Coaches Choice
Strength
Overhead Squat 20-15-10
*to be performed on the :00, :04, and :08 marks
*20 Burpee penalty for each set that is not completed unbroken
Workout
"Helen"
3 Rounds for time of:
400 Meter Run
21 Kettlebell Swings (53/35#)
12 Pull-ups
see 8/3/11, 6/14/11, 5/1/11
“Annie”
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Tabata Hollow Rocks
Strength
Deadlift 20-15-10
Bench Press 20-15-10
*both movements to be performed on the :00, :04, and :08 marks
Workout
"Annie"
50-40-30-20-10
Double Unders
Sit-ups
CrossFit Hates My Legs
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Coaches Choice
Strength
Back Squat 20-15-10
*to be performed on the :00, :04, and :08 marks
*these are high-bar "weightlifting" style Squats
Workout
Tabata Thrusters (96/65#)
see 6/6/11
Cash Out
5 Minute AMRAP of:
Max Unbroken Toes-to-Bar
Rest 30 seconds
CrossFit Games Open 12.3
Workout
Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps (24/20")
12 Push Press (115/75#)
9 Toes-to-bar
CrossFit Games Open 12.3
Workout
Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps (24/20")
12 Push Press (115/75#)
9 Toes-to-bar
It’s Always Sunny In Blacksburg!
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1 Mile Run
Workout
5 KB swings (53/35#) on the minute then Burpees until the end of the minute. Continue until you reach 100 Burpees.
Scaling is reducing the # of Burpees and the load of the KB swing. Score is total time.
see 2/15/12
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400 meter Farmer's Walk
“Tabata Something Else”
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Burgener Warm-up
5 Minute AMTAP of:
Overhead Squat Hold (95/65#)
Rest 30 seconds
Workout
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
see 9/27/11, 2/1/11
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Mobility!
Squat Press and Run
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Coaches Choice
Strength
Front Squat 20-15-10
Bench Press 10-10-10
Workout
3x800 Meter Run
rest precisely 3:00 between efforts