RX sandbag weight for men is 40-80lbs
RX sandbag weight for women is 20-60lbs
*A single/double dumbbell or kettlebell can also be used for all workouts
Warmup
3 Rounds
30s High knees
10 Sumo deadlift high pull
10m Walking Knee to chest stretch
10 Bent over row
5 Push-up
10m Walking Quad Stretch
Workout Notes
Got to team up with Mikko Salo, the 2010 CrossFit Games Men’s champion at the Rogue Invitational. We have this team workout for an individual today. If you want to do it as a partner workout, each person will perform the sumo deadlift high pull, double the hspu to be split in half for each and do the same for the snatches.
Workout
Rogue Invitational Legends Workout 3
For Time:
45 Sumo deadlift high pull
30 Strict handstand push-up
30 Sandbag cleaclean and jerk
30 Sandbag power snatch or throw over the shoulder
Accessory
3×15 Sandbag reverse curl
3×30 Banded bicep curl
*Rest 1-2 min between sets
and then
Warm-up: done.
Workout: 12:00
* 40 cal row.
* 30 strict shoulder press, #40.
* 15 bar m.u. with red and blue bands.
* 30 C&J, #65.
Accessory:
* regular bicep curls, #20’s. Reverse is still too painful in elbows.
* banded OH tricep ext, red band.
Thank you!
Crushing it as always Leslie! Have any questions for me?
Thank you! I can’t think of any burning questions…i appreciate your answers on prior questions though! It was good to see you competing at the invitational, i was bummed not seeing you at the games!
Thanks Leslie! Happy to help out!