Every minute on the minute for 10 minutes:
5 Hang Power Cleans
5 Squats
5 Burpees
If you miss the minute, continue as an AMRAP until the 10 minutes has expired.
Post load on hanging power cleans to comments.
Tag Archive: squat
I thought I’d share a workout I did today down at the local Crossfit Gym.
Warm Up:
Run or Row 100m @ 60% intensity
50 Jumping Jacks
Run or Row 100m @ 70%
40 Mountain Climbers
Run or Row 100m @ 80%
30 Air Squats
Run or Row 100m @ 90%
20 Push-Ups
Run or Row 100m @100%
10 Pull-Ups
Main Course:
100 Over-Head Squats (Rx’d @ 40kg) For Time
At the top of every minute do 3 burpees while the clock is still running and then with the remainder of the minute you will do as many squats as possible. Repeat until you reach 100 squat reps.
Dessert:
8 Sets of Tabata Rows 20 seconds on 10 seconds rest
Tabata “Bottom to Bottom” Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat, but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The 10-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the 10-second rests don’t seem as short with this protocol!
For time and for fun:
10K run with interruptions: Around every 10 minutes, everyone stops and does the next item on this list:
– 800m piggyback ride/partner carry (pairs can switch off as necessary until distance is covered; if an odd number, two people carry the third person together, anyhow)
– 15 handstand push-ups (partner holds legs upright)
– 15 partner back squats (put partner on back)
– 50 push-ups
– 50 walking lunges
– 100 squats
Sometime this coming week, all sophomores must complete one of the following workouts—your choice. I would recommend the more advanced athletes go for the second option:
Option One: Helen
3 RFT:
400m run
21 kettlebell swings, 1.5/1 pood
12 pull-ups
Option Two: Cindy
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Either post here or e-mail Mr.H. with which workout you did and your time.
15 I did this!