@CrossfitGS
Strength. 20 Minutes of a complex with about 2 min rest between
- x5 Strict Press (20-40kg)
- 30 Second plank
- x5 Pullups (did all 5s)
Then:
Partnered workout (Mark):
- 50 KB Swings (16Kg)
- 40 Box Jumps
- 30 Goblet Squats (16Kg)
- 10 Man Makers (10Kg DB)
- 30 Goblet Squats (16Kg)
- 40 Box Jumps
- 50 KB Swings (16Kg)
Time: 12:34
@CrossfitGS
20 minutes to accumulate (in team of 2):
- 3 minutes of OH Stabilisation (bar above head with hanging weights on band)
- 3 minutes handstand
- 3 minutes deadhang
Then:
Partnered workout (Tom) for time (work/rest). Split sets in half
42-30-18 : KB Swings (16Kg) / Situps
42-30-18 : Deadlift (40Kg) / Single DB Push Press (10Kg)
Time: 11:48
@CrossfitGS
EOMOM (1 set every 2 minutes):
- 3 sets of: x3 Strict Press – 30-35-40
- 3 sets of: x3 Push Press – 50-55-55
- 2 sets of: x3 Push Jerk – 55-60
60Kg felt pretty easy. Plan was for 65 but didn’t realise was just 2 sets of PJ
Then:
10 Rounds of Cindy EMOM. If fail to complete round in minute, then rest on next minute. Scaled to 4 Pullups, 8 Pressups, 12 squats
Count: 9 Rounds (rested on the 7th)
Then:
45 Sit ups (unbroken) + ankle mob and calf stretches
@CrossfitGS
About 20 minutes on complex of: Snatch + Hip Snatch + OHS…. 20kg-30kg
Rich noted: Having a bit of problem where bar moving out (to get past hip) and then it moving around and back over top….. Go back on extension, and “scoop” under bar – will give room for it to go up.
Then:
A bit of a “Fight Gone Bad” style workout. Except each minute had 45sec work; 15sec rest.
3 Rounds of:
- 1 minute Wall Ball (5kg)
- 1 minute Russian KB Swings (20kg)
- 1 minute Sit Ups
- 1 minute DB Push Press (single arm / x5 alternates – 10Kg)
- 1 minute rest
Counts: 84 / 74 / 87
Wallball felt ok for once. Catch and hold high by face, elbows up in rack level and pulled in tight.
@CrossfitGS
Overhead Squats x5 reps to heavy singles (no time):
- 20kg, 30kg, 35kg, 40kg, 45kg (F5 PB), 45kg(F1)
Then:
AMRAP split into 4 intervals of 2 minutes work; 1 minute rest:
- 8 Toes To Bar
- 8 Kettlebell Swings (16Kg)
- 8 Box Jumps (24”)
Count: 5 Rounds + 1 Box Jump
@CrossfitGS
10 Minutes on Snatch… complex of Hip, Hang, Knee. 30Kg
Then, Remembrance workout:
AMRAP 18Minutes
- 11 Hang Power Snatch (25Kg)
- 11 Burpees
- 11 Thrusters (25Kg)
- 11 Pull Ups (blue)
Rest for 2 minutes on the 11th minute
Count: 3 Rounds + 10 Snatches
@CrossfitGS
Floor Press x3:
- 20kg, 30kg, 40kg, 50kg, 55kg (assist on 3rd), 55Kg
Then:
”Burpees Helen”
- 12 Burpees
- 21 KB Swings (16Kg)
- 15 Pull Ups (small blue band)
Time: 12:20
I could remember that Helen has 12 pull ups; so did that for rounds 1 and 2. Realised on last round that it was written 15 on board. Ooops
Performance didn’t feel great tonight. Felt it in the warmup. Been suffering with something - haven’t eaten much and feel lousy in morning, so had cancelled Monday and joined this eve instead. Set mind to more food and sleep.
@CrossfitGS
Weight lifting:
Squat Snatch. Worked with 30-35Kg for technique. Must improved on drive and the speed. Starting to make a lot of sense now.
5x2 Hip
5x2 Hang
5x2 Knee
8x1 Ground
Gymnastics:
Hollow rock to stand. Cartwheel, Forward roll, Handstands.
@CrossfitGS
Skills:
- T2B practice + on rings.
- Handstand practice – beginning on free stand after trying against the band.
Then:
10min AMRAP. Partnered workout (split halfway):
- 30 KB Swings (20Kg)
- 20 Goblet Squats
- 2x Bear Crawls
Count: 4 Rounds + 2 KBs
@CrossfitGS
Strength:
5 Rounds with approx 90sec rest
- Strict Pull Ups. 8 dropping to 2
- Strict Press Ups. 12 dropping to 10
21-15-9
- Deadlift (60Kg)
- Push Press (10Kg DB)
- 200m Run
Time: 8:59
Climbing @ Aldermann
Teaching…. Hungover, so was late start, so went Aldermann with aim of giving Mariusz more lead experience.
I did slab chimney and P2 of Rib & Face as a beta. Then Mariusz repeated. Did very well. Bit rushed on P2 – but not surprisingly. Was a confident lead with very good gear. Belays were great.
For next time… rope tie-ins, use the tie in knot. Stick to Diffs or well protected VDiffs for now.