Judging by this picture, Colleen looks pretty tough. I wouldn’t mess with her. Just say’n.
ENDURANCE
Run 1600m @90%
Rest 8 min
x2
– try to pace so as to go a bit faster on the second run
FITNESS
A. Three sets of:
Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B. Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
3 Man-Makers
100 Meter Run
AIM
A. Take 15 minutes to build to a heavy Split Jerk
B. Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
6 Ring Dips
9 Box Jump Overs (24/20″)
SPORT
A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.
B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
Use the same weight as last week, and aim to beat last week’s result.
C. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week
D. Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
Rest 2 minutes, and then…
For time:
Row 500 Meters
50 Burpees Over the Erg
CROSSFIT MOMS
Advanced
5 rounds
10 burpees
10 overhead squats #45
10 pull ups
10 dips
Intermediate
4 rounds
10 burpees or pregnant burpees
10 overhead squats #35
10 pull ups or progressions
10 dips
Beginner
3 rounds
10 pregnant burpees
10 overhead squats #15-25
10 pull up progressions
10 dips
*For the dips, use rings, parallel bars or a bench.