@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
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
@CrossfitGS
Warmup: Run, High Kicks, 2 x … Lunge complex, Double Wallball, Run
Then:
Split Jerk 3-3-3-2-2-2-1-1-1
- 20kg, 20kg… 3x30kg, 3x40kg, 3x50kg, 60kg, 70kg, 75kg (F), 75kg (PB)
The 75kg was a bit of a pressout. Rich noted that elbows were down during drive, raise them and concentrate of getting drive from body / shoulders through the bar.
Then:
18 minutes EMOM (6 rounds):
- 1st minute: 3 Backsquats (40kg) + 5 Box Jumps (24”)
- 2nd minute: 15 Russian Kettlebell Swings (20kg)
- 3rd minute: 10 Press Ups + 30 Skips
@CrossfitGS
21 minute EMOM:
- 10 Front Squats (30Kg)
- 10 Push Jerks (30Kg)
- 5 Pull Ups (strict)
Proved a lot tougher than thought. Heart rate high but movements were ok. Started on strict pull ups, but switched to green band after 2 rounds.
Immediately after:
4 rounds of Tabata…
- Sit Ups
- Press Ups
@CrossfitGS
Warmup: Run, Inch Worm, Various squats… sumo->narrow
Then:
Workup to a heavy 2x Powerclean
- 10x20kg, 3x30kg, 40kg, 3x50kg, 60kg
Then:
5 Rounds for time of:
- 3 Hang Powercleans (40kg)
- 5 Pull Ups
- 10 Press Ups
- 15 Squats
Time: 9:00
@CrossfitGS
Some work through hollow rocks, v-ups, and toes-to-bar….. got an effective kipping working.
Partner workout with Liz… suffered badly on wall ball.
Complete round A, wait for partner to do same. Complete round B
21-15-9
- Wall Balls (7kg / high)
- Press Ups
15-12-9
- Wall Balls (7kg / high)
- Sit Ups
@Home + Awesome Walls
Morning:
21-15-9:
- Press Ups
- Sit Ups
Time: 3:50
Afternoon:
3 hours indoor climbing… gentle break into, upto 5+
@Crossfit GS
Box/Wall Walk + Shoulder Taps
Then:
Split Jerk 3-3-2-2-1-1-1
3x15kg, 3x35kg, 4x45kg, 3x55kg, 1x65kg, 75kg(fail), 75kg(fail)
Then:
21-15-9
- Press Ups (hand release)
- Sit Ups
Time: 5:08
@Home
Starting up again after about 6 months break. Plan to ease in on light and intensity and get mobility back. Being doing sports but mostly inactive lately!
5 Rounds for time (pyramid structure on app – 140reps total):
Pull Ups: 3, 5, 6, 4, 2
Press Ups: 5, 11, 13, 8, 3
Sit Ups: 5, 11, 13, 8, 3
Squats: 5, 11, 13, 8, 3
Time: 8:02
@Crossfit
Warmup:
Ankle mobility; 200m run; wall stretches; bergen palm stretch thingy
Then:
3-3-3 Push Press
- 20kg, 20kg, 30kg,…. 40kg, 50kg, 55kg, 57.5kg (PB)
Then:
- 400m Row (subbed instead of run – ankle)
- 1->10->1
-- Press Up
-- Box Jumps (24”)
- 400m Row
Time: 15:??
After:
All sorts of ankle mobility/rolling/stretching
@Crossfit
Run 400m
30 Press Ups
20 Split Snatch
Run 200m
20 Split Snatch
30 Press Ups
Run 400m
Subbed row instead of run – bad ankle
@Crossfit
Warmup: 400m run; lunge and reverse lunge walk; stripper stretch; spiderman; inch worm
Then:
3-3-3-3-3 Deadlift
- 40kg x5…., 70kg, 90kg, 110kg, 120kg (F1), 115kg (PB)
Then:
AMRAP 7 minutes (teamed with Jonny):
- 20-40-20m Sprints
- Partner does: 7 Box Jumps, 7 Press Ups
Count: 12 rounds or so.
Achilles (left) still doesn’t like it but definitely coped.
@Crossfit
Warmup; 400m row; 2 x 5 pull ups; 5 press ups; 5 sit ups; 5 squats
Then:
5 minutes AMRAP:
- 5 Power Cleans (50kg)
- 10 Pull Ups
<3 minute rest>
5 minutes AMRAP:
- 7 Push Press (40kg) - subbed instead of thrusters
- 7 Press Ups
<3 minute rest>
5 minutes AMRAP:
- Row 10 Calories
- 5 Burpees
Count: 3 rounds + 5; 3 rounds + 3; 3 rounds + 5
@Crossfit
Warmup: 500m row; Arm circles
Then:
50 Pull Ups in own time of a hard variety
- about 5 kipping; 6x5 strict; 10 L-sit singles; 10 kipping
Then:
Tabatas (8 rounds of 20 secs work; 10 secs rest. 1 Minute rest between)
- Press Ups
- Sit Ups
- Squats
- Rowing (calories)
Count: 56 / 82 / 92 / 41
@Crossfit
Warmup: 400 run; 3x5 Pull Ups 5 Press Ups; 5 Sit Ups 5 Squats
Then:
Fight gone bad style. 3 Rounds of:
- 1 min Sit Ups
- 1 min Ball Slam (10kg)
- 1 min Rowing
- 1 min Wall Ball (5kg – bigger ball – back still not having it)
- 1 min Press Ups
- 1 min rest
Count: 98, 84, 77
Then:
Muscle Up progression work
@Home
Bodyweight. Trying out the deck of cards App. Did a low-card half deck. Worked well
- 35 x Press Ups; Pull Ups; Sit Ups; Squats + 2 x 10 Burpees
@Crossfit
Warmup: 400m run; 3x5 Pull Ups, 5 Press Ups, 5 Sit Ups, 5 Squats
Then:
Push Jerk 3-3-3-3-3
- 20kg, 30kg, 40kg,…. 50kg, 55kg, 60kg, 62.5kg (PB), 65kg (F1), 65kg (F1)
Then:
AMRAP in 8 minutes:
- 5 x 8 Power Cleans (heavy) (50kg)
- 10 Press Ups
Count: 5 Rounds + 4 PC
Felt pretty good tonight. Got there bit early and cross-balled my left shoulder out, and stretched chest, helped a lot of overhead heavy. Left Achilles hurting from last night on the warmup run + in the morning at work.
@Crossfit
Warmup: 400m run; 3x5 Pull Ups; Press Ups; Sit Ups; Squats. Some foot work for Powerclean
Then:
5 Rounds of 3 Minutes with 1 minute rest between. Continue next round where left off:
- 3 Power Cleans (40kg)
- 6 Press Ups
- 9 Squats
Count: 14 Rounds + 3 Press Ups
@Crossfit
Warmup: 400m run; 2x 5 K2E, 5 Wall Squats, 5 Press Ups, 5 Pryer Squats
Then:
5-5-5-5-5 Overhead Squats
- 20kg, 25kg, 30kg, 35kg (PB) – out of time
Then:
4 Minutes to:
- run 400m
- max K2E
1 Minute rest
4 Minutes to:
- run 400m
- max Box Jumps (26”)
1 Minute rest
4 Minutes to:
- run 400m
- max Press Ups
1 Minute rest:
8 minutes AMRAP
- 7 K2E
- 9 Box Jumps
- 11 Press Ups
Count: 22 / 19 / 34 / 3 Rounds + 4 K2E
@Crossfit
Back at CF after about 30 days away
20 minute AMRAP
- 20 Wallball (small blue HT, not stressing my back out too much)
- 15 Pull Ups
- 20 Box Jumps (24”)
- 15 Press Ups
Count: 3 Rounds + 2 Wall Ball
quite slow pace, want to ease back into it but was unfit too. Speeded up last few minutes well. Back felt bit funny picking up the ball.
Home:
3 sets of 7 K2E, 7 Ring Dips (thin band)
