3 rounds for time
Results: 22:51. Nice 20 minute or so cardio workout when time is limited. Based on a workout from Atomic Crossfit: Temple of your Dreams. Same idea but 4 RFT and Pullups, not strict T2B so if you have the time, throw in another round.
EMOM for 15 minutes, do one exercise per minute (5 rounds)
Then Tabata (8 rounds, 20 second work-10 second rest) of
Then another Tabata
Results:
Every 2 minutes for 8 minutes
Then every 2 minutes for 8 minutes
Then AMRAP in 15 minutes
Results: Strict Press 95-105-110-115. Push Press 115- 120-125-130. 4 rounds plus 400m.
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Back Squats | EMOM |
| Tuesday | GW | Weighted Dips Bench Press Turkish Getups |
Task |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | G | Weighted Pullups | EMOM |
| Saturday | W | Power Clean Front Squat Strict Press Clusters |
Task |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | Double Unders Sandbag Thursters Toes to Bar |
Time |
| Tuesday | – | – | – |
| Wednesday | – | Run | – |
| Thursday | – | – | – |
| Friday | – | Handstand Pushups Kettlebell Swings Pushups Deadlifts |
Task |
| Saturday | – | Box Jumps Clusters Burpees |
Task |
| Sunday | – | Bike | – |
Start with 3 rounds of
Then do 3 rounds of
1.1.1 Clusters
Over all 6 rounds, keep increasing weight to work up to a slightly higher weight than needed for the next round.
Then for time
Results: For the clusters ended up with 115lbs. For the metcon finished in 13:25.