@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
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
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
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 / Morning Class
5 x on the 3 minute mark:
- 6 Ring Dips
- 1 set max Strict Pull Ups
Switched to Ring Press Ups and inclined pull ups at 4th round.
Then:
3 RTF:
- 30 KB Swings (12Kg)
- 30 Squats
- Run 200m
Time: 12:??
@CrossfitGS
Push Jerk – to a heavy x3
- 20kg x2, 30kg x2, 40kg, 50kg, 60kg, 60kg, 30kg
60kg felt fine. Was with a new guy so didnt push it. Have previously done 65kg which was a stretch due to lower down – get that sorted and think 70kg would be possible.
Then:
90 seconds HSPUs; 90 seconds Pull Ups; 90 seconds Rest
60 seconds HSPUs; 60 seconds Pull Ups; 60 seconds Rest
30 seconds HSPUs; 30 seconds Pull Ups; 30 seconds Rest
Used a plate and two Abmats. So just a little HSPU. No idea on count. Think it was about 35 HSPU on first round.
@CrossfitGS
x3 Backsquat:
- 15kg, 25kg, 45kg, 55kg, 65kg, 70kg, 75kg (PB)
Then:
10 Minute AMRAP:
- 8 Pull Ups (should have been 10, but still getting into it)
- 15 KB Swings (16Kg)
- 20 Box Jumps (24”)
Backsquat was scruffy – but very happy to see improvement for once
@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
Warmup; run; skips; game sprints
Then:
EMOM 24minutes rotating through:
- 4 x Push Press + 8 Reverse Lunges (30kg)
- 10 Box Jumps
- 30 Double Unders + 5 Pull Ups (kipping)
Had problems with lunges and heart rate. At about 10 min mark dropped weight to 25, and reduced lunges to 6 + 8 box jumps. Otherwise ok – first time on pull ups since at GS. Not too bad
@Home
5 Rounds with plenty of time:
- 6 Pull Ups
- 3 Ring Dips –> 4th, 5th were 6 with thin band
- 6 Pistol progression (thick band / half way)
Then:
50 Burpees. Set pace interval at 10/min. Time: 5:00
@Crossfit GS
Warmup: skipping + turkish getup practice (12kg KB)
Then (strength training):
EOMOM 10 minutes:
- L + R Turkish Getup (12kg KB)
- 5 strict pull ups
Then:
5 Sprint Rounds:
- 30 Single Unders
- 10 Squats to med ball
- 5 OTB Burpees
Times: 56, 50, 49, 51, 50
@Home
5 Sets of:
- 2 Ring Dips
- 5 Knees to Elbows
Later:
5 Rounds of Cindy (strict pull ups)
Time: 11:20
@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: 400m row; wall squats; back extensions; some other stuff
Then:
21 DB Thrusters (8kg)
4 Turkish Get Ups (8kg)
21 Pull Ups
4 Turkish Get Ups (8kg)
15 DB Thrusters (8kg)
4 Turkish Get Ups (8kg)
15 Pull Ups
4 Turkish Get Ups (8kg)
9 DB Thrusters (8kg)
4 Turkish Get Ups (8kg)
9 Pull Ups
4 Turkish Get Ups (8kg)
Time: 17:??
@Crossfit
Warmup: 400m row; 2 x 10 Pull Ups; 10 Press Ups; 10 Hollow Rock; 10 Squats
Then:
5-5-5 Backsquat
- 20kg, 40kg, 50kg, 55kg, 60kg
Then:
10-1 of:
- Shoulder to Overhead (Push Jerk + Push Press)
- Pull Ups
- Squats
Time: 12:35
@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