Spend 20 minutes working on handstands.
Then do AMRAP working in a 30/30 circuit for 18 minutes (3 rounds) of:
Results: Tripod tuck up worked OK. Kickup to Handstand as shown did not work as well as I thought. Needs more work probably. Total of 222 reps for the metcon.
So, following on to my last post, as a second workout, to keep in shape while on vacation here is the lower body version. Could also swap Back Squats for Deadlifts.
Not for time do 3 rounds of Deadlift with the following rep scheme:
Then for time do:
Results: For the max reps DL did 6 reps. Metcon in 17:00 (50 Air Squats are way easier than 50 pushups)
Dropped into Crossfit321 in Topsham (Brunswick), Maine and this was the workout. Sam was a member of this Crossfit for a while while at Bowdoin…
Not for time do 3 rounds of Bench Press with the following rep scheme:
Then for time do:
Results: This is a great holiday upper body workout. Need to come up with the equivalent lower body workout. Max effort bench ended up with 3 reps at 180lbs/80kg. Metcon in 20:22.
Every 4 minutes, for 16 minutes (4 sets):
Then for time do 21-18-15-12-9-6-3 of the following. Between each round do 3 x Pullups.
Results: For the first part used 125lbs/56kg. For the metcon, completed in 17:25.
Worked on my ring muscle up progressions… false grip hang, ring pullups, ring kipping.
AMRAP in 20 minutes of:
Results: Had to quit after 6 rounds plus 4 muscle ups, 7 HSPU and 3 Snatches because I tore my skin on my right hand doing muscle ups. I think it was at the 15 minute mark. Second time this has happened here :-(. First time was about a week ago where I tore a piece of my palm doing muscle ups. Must be something with the new bars.