For form do 5 sets of 5 squats with Dumbells at shoulder height. Concentrate on keeping back straight, hands at shoulder width as in a front squat.
Then a scaled version of Diane, 21-15-9 reps for time of:
Results: Used 16kg dumbells for part 1. Diane: 11:00 even. Handstand pushups were pathetic, hopefully because I had just done the dumbell squats.
Basic holiday maintenance workout. Requires minimal planning and thought but keeps the strength and stamina up.
For time:
Results: Completed 12 Pullups first round, 13 Chinups second round. Opted for Chinups just to mix things up. Run took 44:12 (5:35 per km).
Single Leg Deadlifts
Rest. Then for time perform 5 rounds of:
Result: AMRAP 9:05. My G2O was a Clean and Push Press. Could also substitute, snatches (bar or dumbell).
Since I have already done front squats this week and wanted to get in some HSPU, decided to do a modified version of Atomic Crossfit’s Almond Joy …
Warm-up 200 Double Unders
Then for time complete:
Move directly into…
Result: 22:48. Great combination of strength work plus a Metcon rolled into one. Part 1 was good and completed as described. Part 2 was more of a problem to get the weight and reps right. Started with 20kg/4 reps per hand, dropped to 18kg after two rounds sine I felt I was losing form badly, then for the last couple of rounds dropped to 4 reps total (2 per hand). Was whipped by the end anyway.
Next time: Start with 18kg and keep the 4 reps per hand format.
Not for time do 4 rounds of:
The Pushup positions are demonstrated here at GymnasticsWOD.
The for time do 4 rounds of:
Result: Metcon done in 8:15. Body weight bench press was at 73kg.