Took this one from Crossfit Invictus with some slight modifications because I would like to do some heavy deadlifts on Sunday so wanted to get some prep work in for grip strength and basic conditioning.
Part A: Every two minutes, for 6 minutes (3 sets):
- 20 x Dumbbell Lunges @ 20kg per hand
Go heavy the final few should not be performed without struggle.
Part B.1: Complete as many rounds and reps as possible in 5 minutes of:
- 20 x Double Unders
- 10 x Air Squats
Rest 1 minute
Part B.2: Complete as many rounds and reps as possible in 5 minutes of:
- 5 x Deadlifts @ 70kg
- 10 x Burpees
Rest 1 minute
Part B.3: Complete as many rounds and reps as possible in 5 minutes of:
- 5 x Toes to Bar
- 10 x Kettlebell Swings
Results: B.1 – 8 rounds plus 20 DUs and 3 Squats. B.2 – 4 rounds plus 5 DLs. B.3 – 4 rounds plus 5 T2B and 5 KB Swings. Max HR during B: 171.
HR During Part B