Had a solid workout this morning. I was surprised how great I felt on everything... coming off the vacation and lots of weird food I figured I wouldn't be feeling great. On the flip side of that, this week I have been sleeping a lot more and training less. I think that ultimately has led to me being much more recovered and feeling good.
A.
On the Minute x 12:
Minute 1 – 4 Touch and Go Deadlifts (75% = 375#)
Minute 2 – 10 Kipping Handstand Push-ups
Minute 3 – 12 Dumbbell Overhead Squats (70/50#, 6 each side)
-Complete ... this was a great warm-up.
B.
Minute 1 – 4 Touch and Go Deadlifts (75% = 375#)
Minute 2 – 10 Kipping Handstand Push-ups
Minute 3 – 12 Dumbbell Overhead Squats (70/50#, 6 each side)
-Complete ... this was a great warm-up.
B.
AMRAP 5:
27 Calorie Row
27 Wallballs (20/14#)
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 5:
21 Calorie Row
21 Wallballs (20/14#)
21 Toes to Bar
rest 4 minutes
AMRAP 5:
15 Calorie Row
15 Wallballs (20/14#)
15 Pull-ups
-Result =
-1 + 10 Wall-Balls
-1 + 5 TTB
-2 + 15 Calories ... all sets unbroken on all parts of this. I was happy with the 27 C2B unbroken. Overall a tough/fun sprint workout.
C.
3 Sets:
GHD Sit-ups x 15 reps
Rest 60-90 seconds
-Complete
D.
ROMWOD
-Complete
PM Workout (1930)
Had the day off work so I was happy to get to sneak in some extra volume in the evening. Felt great on everything. Feeling fit and prepared for the Open... I'm not sure if I'm the most 'fit' I've ever been going into a crossfit season... but I feel like I am more balanced and without any major weaknesses at this point, which is a good feeling.
A.
Iron Scap
-Complete
B.
AMRAP 8:
3 Calorie Row + 3 Kipping Handstand Push-ups
6 Calorie Row + 6 Kipping Handstand Push-ups
9 Calorie Row + 9 Kipping Handstand Push-ups
Continue to add (3) repetitions per round until cap.
-21 Calorie Row ... unbroken HSPU through 15 ... set of 18 was 11/7 with a very short break.
Rest 8 minutes then...
C.
AMRAP 8:
Wall-Balls (20/14#)*
*EMOM: 5 Dead-lifts (225/155#)
-150 Wall-Balls ... spilled over into the 8th minute a bit ... finished at about 8:15... but I wanted to finish out the 150 reps. Probably finished around 140-145 reps in 8 minutes. Good lower body conditioning piece.
Rest 8 minutes then...
D.
3 Rounds:
27 Calorie Bike
rest 1 minute between
3 Rounds:
21 Calorie Bike
rest :45 seconds between
3 Rounds:
15 Calorie Bike
rest :30 seconds between
-1:01 ... 1:27 ... 1:31
-:46 ... 1:03 ... 1:08
-:36 ... :46 ... :31
-This was rough... always a good finisher on the bike. Left me totally beat.
27 Calorie Row
27 Wallballs (20/14#)
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 5:
21 Calorie Row
21 Wallballs (20/14#)
21 Toes to Bar
rest 4 minutes
AMRAP 5:
15 Calorie Row
15 Wallballs (20/14#)
15 Pull-ups
-Result =
-1 + 10 Wall-Balls
-1 + 5 TTB
-2 + 15 Calories ... all sets unbroken on all parts of this. I was happy with the 27 C2B unbroken. Overall a tough/fun sprint workout.
C.
3 Sets:
GHD Sit-ups x 15 reps
Rest 60-90 seconds
-Complete
D.
ROMWOD
-Complete
PM Workout (1930)
Had the day off work so I was happy to get to sneak in some extra volume in the evening. Felt great on everything. Feeling fit and prepared for the Open... I'm not sure if I'm the most 'fit' I've ever been going into a crossfit season... but I feel like I am more balanced and without any major weaknesses at this point, which is a good feeling.
A.
Iron Scap
-Complete
B.
AMRAP 8:
3 Calorie Row + 3 Kipping Handstand Push-ups
6 Calorie Row + 6 Kipping Handstand Push-ups
9 Calorie Row + 9 Kipping Handstand Push-ups
Continue to add (3) repetitions per round until cap.
-21 Calorie Row ... unbroken HSPU through 15 ... set of 18 was 11/7 with a very short break.
Rest 8 minutes then...
C.
AMRAP 8:
Wall-Balls (20/14#)*
*EMOM: 5 Dead-lifts (225/155#)
-150 Wall-Balls ... spilled over into the 8th minute a bit ... finished at about 8:15... but I wanted to finish out the 150 reps. Probably finished around 140-145 reps in 8 minutes. Good lower body conditioning piece.
Rest 8 minutes then...
D.
3 Rounds:
27 Calorie Bike
rest 1 minute between
3 Rounds:
21 Calorie Bike
rest :45 seconds between
3 Rounds:
15 Calorie Bike
rest :30 seconds between
-1:01 ... 1:27 ... 1:31
-:46 ... 1:03 ... 1:08
-:36 ... :46 ... :31
-This was rough... always a good finisher on the bike. Left me totally beat.
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