Monthly Archives: September 2012

CrossFit Hove workout of the day 20 September ’12

Individual strength/skill work

In 3 minutes run 400 metres then as many walking lunges (weight held overhead) as possible in the allotted time.
Rest 1 minute.
In 2 minutes run 100 m then as many ballslams as possible in the allotted time.
Rest 1 minute.
In 4 minutes run 400 metres with the ball then as many wallball as possible for the remainder of the time.

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CrossFit Hove workout of the day 18 September’12

“Barbara”
20 pullups
30 pressups
40 situps
50 squats
X 5
Rest for three minutes between rounds.

We scaled this in the following ways
10 pull-ups
15 press-ups
20 situps
25 squats
Still with three minutes rest between rounds but essentially half the work, we also varied the scaling so it was 3 rounds or 4 rounds.
We’ve not programmed Barbara since our old days as CrossFit West Sussex 4 years ago so only a handful of our clients had done this previously.

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