Results For Category: "CrossFit Strongman"
TGU and Zercher Walk
Turkish Get-up
Take 15 minutes to find 1 rep max
THEN
Zercher Walk
GHD Situps. Farmer’s Walk.
GHD Situps- 5 sets
Then
100yd Farmer’s Walk- 5 attempts
Then
100 Hand Release Pushups
Tire Flips. Conditioning.
10 Tire Flips AHAP
Then
For time:
40 Kneeling Jumps
40 Push Press, 110/75 lbs
40 Mountain Climbers
40 Front Squats, 110/75 lbs
40 Lateral Bar Jumps
40 Hang Power Cleans, 110/75 lbs
Heavy Swings. Zercher Carry.
KB swings- 5 sets of 10 AHAP
Then
Zercher Carry 1-1-1-1-1
TGU. Famers Walk
Find your Turkish Get Up 1 Rep Max in 10 minutes.
Then
5 rounds, each round for time, of:
Farmer’s Walk AHAP 100 yd
Bear Crawl 50yd
Suicide Run, 40 yd
Rest 3 mins between each round.
Tire Flips, Swings
Tire Flips: 10 heaviest you are able
Then
1 minute on/1 minute off for 12 minutes:
KB Swings 2/1.5 Pood
Goal is 30 per round
If 30 is not reached count a 15 Burpee penalty to be done after minute 12.
2 hands anyhow, Conditioning
2 hands anyhow- Take 15 minutes find 1rm
Then
3 Rounds for time:
115/75# Hang Power Snatchx15
Box Jumpsx 15
Farmers Walk, Row
100yd Farmer’s Walk- 5 attempts
Then
Row 2k
Zercher Walk
KB Swings- 5 sets AHAPx10
Then
50yd Zercher Walk- 5 Attempts
Thursday
KB Swings- 5 sets AHAPx10
Then
50yd Zercher Walk- 5 Attempts