@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
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: few laps, skipping, arm swings, jump sequences
Then:
Working up to a heavy x3 Push Press, and then x3 Push Jerk
Push Press: 20kg, 2x30kg, 2x40kg, 50kg, 55kg, 60kg
Push Jerk: 50kg, 60kg, 65kg
Then:
21-15-9
- KB Swings (16Kg)
- Box Jumps (24”)
Time: 5:36
@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
@CrossfitGS
5 x 5 Front Squat
- went easyish as a bad right knee. 50Kg
Then:
5 Rounds (using 30kg – with aim of smoothness):
- 12 Deadlift
- 9 Hang Cleans
- 6 Push Press
Time: 8:33
@Crossfit GS
Warmup: Bit of run, skips; and then kettlebell skills (12kg). TTB practice (kipping)
Then:
Working up a: 1 Shoulder Press; 1 Push Press, 1 Split Jerk
20kg, 30kg, 35kg, 40kg, 40kg, 40kg
Then:
AMRAP
- 20 Lunges
- 10 Push Press (30kg)
- 5 Toes-to-bar
Partnered workout (with Helen). Do 1 round then rest whilst other person does theirs.
4 Minutes: ?
3 Minutes: ?
2 Minutes: 1 round + 1 TTB
1 Minute: 7 Push Press
After:
Yoga stretches + quad stretches.
@Crossfit (GS)
Warmup:
Various lunges, stretches and lat stretch
Then:
Front Squat and Push Press (working up to a heavier complex – 40kg)
Then:
20 minutes… on every even minute:
- 4 Front Squat
- 4 Push Press
- 1 Thruster
Ranging 35kg-40kg-35kg-30kg
Then:
Bar rolling on lats and quads
@CrossFit (GS)
After warmup:
3x Push Press…. technique and stayed on 40kg
Then:
5 Rounds for Time:
- 50 skips
- 15 DB Thrusters (5kg)
4/3/4. No issues – unfit with thrusters
@Crossfit
Weighted Pull Ups:
- strict, 12kg, 16kg, 20kg, 24kg(F3), 24kg(chinups - F3)
Lost a fair bit on this. Been 27.5 before with 2x30
Then:
5 Rounds:
- 30 sec Hang Squat Clean (30kg)
- 30 sec Push Press (30kg)
Went well, been laying off front-squat type things because of my back.
@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
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
Warmup: 3 minutes DU practice; Wall Stretches; 5 Press Ups; 5 Sit Ups; 10 Squats; 5 Ring Press Ups; 5 Hallow Rocks; 10 Jumping Lunges; 5 Clapping Press Ups; 5 GHD Sit Ups; 10 Jumping Squats
Then:
3-3-3-3-3 Push Press
- 20kg (x5), 40kg….. 45kg, 50kg, 55kg, 60kg (F0), 57.5kg (F1)
Then:
21-15-9
- Wall Ball (5kg HT)
- Burpees
Count: 7:04
@Crossfit
Warmup: 6 minutes double under practice
Then:
15 minute AMRAP:
- 4 Thrusters (30kg)
- 7 Shoulder-overhead (30kg)
- 25 Double-unders
Count: 2 rounds + 6 DUs
(I still can’t do double-unders effectively…. a lot of ‘attempts’ here)
Then:
Muscle Up static progression. Shoulder mobilisation (felt good)
- Back a little sore next day from the Thrusters – still not right by a long way.
@Crossfit
Warmup: 400m run; lunges; reverse lunges; stripper stretch; spiderman complex, samson stretch
Then:
3 minutes:
- Run 400m
- In remaining time: max Push Press (40kg)
<rest 1 minute>
3 minutes:
- Run 400m
- In remaining time: max Kettlebell Swing (16kg)
<rest 1 minute>
3 minutes:
- Run 400m
- In remaining time: max Burpees
<rest 1 minute>
AMRAP 8 minutes:
- 10 Push Press (40kg)
- 20 Kettlebell Swings (16kg)
- 10 Burpees
Count: 12 / 18 / 8 / 1 Round + 19 Swings
@Crossfit
Warmup: 400m run; shoulder stretch; 3 x 5 pull ups; 5 press ups; 5 sit ups; 5 OHS (20kg)
Then:
3-3-3-3-3 Push Press
- 20kg, 30kg, 40kg,… 50kg, 40kg, 40kg, 40kg, 40kg, 50kg
(shoulder hurting a bit…. had to lower down)
Then
3 Rounds
- 5 x Thrusters (heavy – 40kg)
- Shuttle Runs 10-20-30-40m
Time: 6:11
@Crossfit
Warmup: 200m run; 2 x 5 pull ups; press ups; sit ups; squats
Then:
3 rounds of:
- 1 minute Wall Ball (10kg)
- 1 minute DB Split Snatch (10kg)
- 1 minute Box Jumps (24”)
- 1 minute Sit Ups
- 1 minute Push Press (30kk from rack)
Count: 85, 60, 64 (out of fitness and after effects of cold)
Then:
Muscle-Up Progression. Staying away from actual muscle-up and more concentrating on the static part of the move with feet assistance. Learnt not to put head through too early which helped on not doing the hold transition.