Video: Bean, Katechis, and David meet “Pedro” – Ground-to-Overhead Ladder
at Rumble By The River ’11. Way to go, guys! You are “ultimate machines!”
Four Rounds
1a. 5 Hang Power Cleans
1b. Max Ring Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Alternating Presses
Three Rounds
3a. 10 Goblet Squats
3b. 10 Toes to Bar
Four Rounds
1a. 5 Tire Flips
1b. 5 Double KB Rows
Three Rounds
2a. 5 Double KB Presses
2b. Max Lateral Walking Pushups
Two Rounds
3a. 15 Double Kettlebell Cleans
3b. 15 Toes to Bar
*Heavy kettlebells on these lifts. Brace your back and keep it flat, no bending. Rest as needed. Slow and controlled on Toes to Bar, on the way up and the way down.
For time:
-Row 20 calories
-30 Burpees
-40 Clean and Jerk (95/65)
-50 Toes to bar
-100′ Overhead walking lunge (45/25lb plate)
-150′ Sprint
“The Chief”
AMRAP – 3 Minutes:
– 3 Power Clean (135#/95#)
– 6 Pushup
– 9 Air Squat
Rest 1 Minute, complete 5 times.
Four Rounds
1a. 6 Skin the Cat
Four Rounds
2a. 6 Hang Power Cleans
2b. 6 High Box Jumps
Four Rounds
3a. 6 Clean and Press (right)
3b. 6 Clean and Press (left)
3c. 150′ Farmers Walk
Skin the Cat
Five Rounds
1a. 5 Tire Flips
1b. 5 Broad Jumps
Four Rounds
2a. 10 Double KB Clean and Presses
2b. 10 Jumping Squats
Three Rounds
3a. 50′ Bear Crawl
3b. 50′ Crab Walk
3c. 30 Second Plank Hold
3d. 30 Second Superman
CrossFit Montgomery is a registered affiliate and has opted-in to validate workouts for week five of the Open. Cost for Non-Members: $10 (our normal drop-in fee)
CrossFit Games Open 11.5
Open 11.5 Description
Complete as many rounds and reps as possible in 20 minutes of:
The power clean loads are as follows:
The weights and target for the wall ball are as follows:
Visit our CrossFit Games page for more information on the 2011 CrossFit Games.
Five Rounds
1a. 4 Sandbag Shoulders
1b. 2 Rope Climbs
Five Rounds
2a. 8 Jumping Lunges (each leg)
2b. 8 Ring Pushups
Three Rounds
3a. 10 Hip Extensions
3b. 15 Slam Balls
1 to 10 to 1
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster