Warm-up:
Run 400m. Then, Practice Hollow-rocks and move to Power clean skill-work.
Workout:
In teams of four, with only two members working at a time,
4 minutes of Power-cleans with 185/115 pounds
3 minutes of Push-press with two 35/25 pound dumbells
2 minutes of Calories on the C2 Rower
1 minute of sit-ups
Total number of reps/calories is your team score.
Cool-down:
six minutes of Foam roller leg-work, focusing on whatever “bad” places you can find
The 2011 CrossFit Games: July 29-31 at the Home Depot Center with a $1 Million total purse and $250K first prize thanks to Reebok.
“Nutrition Prep Day with the Chans: Part 1” with Matt and Cherie Chan,CrossFit Journal preview video [wmv] [mov]
