Results For Category: "CrossFit Strongman"
Partner WOD
For time, with a partner:
3 rounds of:
20 Burpee Box Jumps 24/20″
30 Pull-ups
THEN
1 mile Farmer Carry 70/53#
*Athletes can break up reps however they choose
Sled Push and Farmer Carry
Strength/Skill
Gymnastics Skills:
Take 15:00 and work on:
-Handstands
-Hollow Holds
-CrossFit Renaissances
Metcon
1a) Sled Pushes 8 x 40 yards 90/30#
1b) Farmer Carry 8 x 20 yards 32/24 kg
Farmer Carry, Double Unders, Sit-ups
Strength/Skill
Double KB Front Rack Carry 4 x 100′
Metcon
16:00 AMRAP
100m Farmer Carry AHAP
50 Double-unders
15 Sit-ups
Kettlebell Front Squat, Kettlebell Swing, Turkish Get-up
Strength/Skill
1a) Farmers Carry 4 x 100 meters (as heavy as possible)
Rest :90
1b) Handstand Hold 4 x :10 – :20
Rest :60
Metcon
4 rounds, for time, of:
7 Kettlebell Front Squats (Right Arm)
7 Kettlebell Front Squats (Left Arm)
7 Kettlebell Swings (Right Arm)
7 Kettlebell Swings (Left Arm)
Turkish Get-up x 3 each side
Rest 1:00 between rounds
Two Hands Anyhow, Kettlebell Snatch, Pull-ups
Two Hands Anyhow
THEN
21-15-9 reps, for time, of:
Kettlebell Snatch (Left arm) 1.5/1 pood
Kettlebell Snatch (Right arm) 1.5/1 pood
Pull-ups
Turkish Get-up, Cindy
Turkish Get-up – 1 rep max
THEN
Cindy
20:00 AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats
Windmills and Brenton
Windmills 5,5,5
THEN
Brenton
5 rounds, for time, of:
Bear Crawl 100′
Broad Jump 100′
*Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
Turkish Get-up, Burpees, Knees-to-Elbows
Turkish Get-up – 1 rep max
THEN
10 rounds for time:
7 Burpees
7 Knees-to-elbows
Windmills and “Cut Through The Static”
Windmills 5,5,5
THEN
“Cut Through the Static”
5:00 Iron Cross Plate Hold 5/2.5kg
4:00 KB Goblet Hold 1.5/1 pood
3:00 Plank Hold
2:00 Front Rack KB Squat Hold (1:00 left/1:00 right arm) 1.5/1 pood
1:00 Top of Pull-up Hold (chin over bar)
For total time
Partner-Assisted Kettlebell Swings and Zercher Carry
Partner-assisted KB Swings 10, 10, 10, 10, 10
THEN
Zercher Walk 50yds
5 attempts for max weight