@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
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
Backsquat 5-5-5-3-3-3-1-1-1
- Up to 65Kg – felt fine, knee and all
Then:
In 7 Minutes…
3 Rounds:
- 30 SU skips
- 10 Situps
- 5 Kettlebell Swings (16kg)
In remaining time…as many front squats as possible (40kg)
Amount: 23
@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
@CrossfitGS
Warmup: Run, Jumps, Lunges, Broadjump Burpees etc
Then:
Skill practice, box handstand, wall facing handstand, wall walk, shoulder taps
Then:
For Time (20 minute cap):
- 1-2-3-4-5 Wall Walks
- 10-20-30-40-50 Lunges
- 10-20-30-40-50 Sit Ups
Ran out of time: 13/50 Situps
@CrossfitGS
Warmup: run; lunge complexes (normal, hands down, side, overhead, overhead side); glute and ankle stretches
Then:
5x8 Back Squats
- 20kg, 30kg, 40kg, 50kg, 55kg
Then:
21-15-9
- Thrusters (20kg)
- Ring Rows
- Sit Ups
Time: 6:47
@Home + Awesome Walls
Morning:
21-15-9:
- Press Ups
- Sit Ups
Time: 3:50
Afternoon:
3 hours indoor climbing… gentle break into, upto 5+
@Home
5 Sets of:
- 2 Ring Dips
- 5 Knees to Elbows
Later:
5 Rounds of Cindy (strict pull ups)
Time: 11:20
@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
Chris talked me into getting back into CrossFit. Having put on 7kg and done barely anything for 12+ months, decided to try with him at a new gym before it opens officially as an excuse to ease back into it.
Warmup:
- Skipping (2min)
- Lunges
- Bear Walk (2 types)
- A spiderman type complex
Skills:
- med ball clean
- barbell power clean (hip clean) 30kg
Then:
4 Rounds (EMOM - 20 mins)
- Lunges
- KB Swings (12kg)
- Sit Ups
- Suicide sprints
- Plank complex
Then:
- Stretches, coach style and glute
5/2/2. Some glute/back issues. Sore knees.
@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; shoulder stretches; pry squats, bergener warmup;
Then:
1-1-1 of Squat Snatches:
- 3x20kg, 3x20kg,… 30kg, 30kg, 35kg, 37.5kg, 40kg (F), 40kg, 42.5kg (PB)
Then:
20-15-10
- Ball Slams (9kg)
- Sit Ups
Time: 3:05
@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
@Home
Taken a fair while, but my back seems to have finally eased off a lot over the last couple of days (nearly 2 weeks to recover). Still a bit of trouble when standing up at work after sat down for ages, and a bit of pain down back of right hip.
Routine and motivation has taken a blow since Colin’s death. I’ll push back into it on Monday after the funeral, but just tried to wake up a few muscles tonight at home.
Warmup:
- 20 Burpees
- 3 x … 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 Squats
Then:
- 5 Rounds of Cindy (150 reps) ~not pushing too quick 8:00 minutes.
Then (no time limit)
- 3 x … 5 Ring Dips; 10 K2Es; 10 Walking Lunges
@Crossfit
Warmup: 200m run; wall shoulder stretches; lunges; reverse lunges; stripper stretch; inch worm; 200m run; 10 wall ball; 10 pull ups; 10 push ups; 10 sit ups
Then:
1 Power Clean + 2 Split Jerks
- 20kg, 40kg,… 50kg, 55kg, 60kg, 65kg (F0)
Then:
21-15-9
- Box Jumps (24”)
- Sit Ups
- Pull Ups
Time: 7:50
