Part A: 5 minute AMRAP of:
Part B: 5 minute AMRAP of:
Part C: 5 minute AMRAP of:
Part D: 5 minute AMRAP of:
Results: Part A – 3+15 BS +7 RL, Part B – 3+100m, Part C – 4 rounds+10 Pushups, Part D – 5 rounds
Normal Chelsea is an EMOM for 30 minutes. I had only limited time so only reduced that to 20 minutes (more like Cindy). My goal was to get in some high volume Pullups.
So, do EMOM for 20 minutes:
Results: Kept within the 1 minute for 12 rounds, then just continued until the end non-stop not really counting any more. I think I got another 4-5 rounds in so 60-65 pullups total.
Take 10 minutes and practice Handstand Plate Walks for a couple of rounds. Harder than it looks still.
Then perform 3 rounds of the following:
Then EMOM perform a TRX Reverse Row Ladder starting at 6 reps and adding 2 per round until you cannot complete all reps in a round.
Rest 1 minute then EMOM perform a Pushup Ladder starting at 6 reps:
Rest 1 minute then EMOM perform a Toes to Bar Ladder starting at 4 reps:
Results: TRX Row – 5 rounds plus 10, TRX APU – 6 rounds plus 9, T2B – 4 rounds plus 10. Last time we did the EMOM part was in March and I got in 5 rounds plus 6 T2B so going down hill (or the Atomic Pushups had an impact. In March we did normal Pushups.
Not for time work on the Core (taken from UTE Crossfit’s WOD from today):
Against a two-minute running clock for 5 sets, complete as many reps as possible of (taken from CFI WOD from November 19):
Rest 2 minutes between sets.
Results: Great mashup of workouts. For Core work, used 24kg KB for TGU, 8kg KB for Russian Twists. For the metcon part did a total of 163 reps (0r 173, I lost count in the first round :-P). Breakdown by round was 33(or 43), 36, 33, 30, 31.
After the killer metcon yesterday decided to just work on strength today.
First do the following every 4 minutes for 24 minutes (6 rounds):
Then do 3 sets of Turkish Getups, 3 reps per set. Increase weight per set but maintain form all the time.
Results: The first part worked very well… got all 8 rep on the bench press, pullups also no problem. For the pistol still needed my heel raised plus 3kg counter weight in my hands, but had plenty of strength. For the last round, was able to use a 8kg kettlebell as counter weight on the side which was doing the work. Made for a more challenging pistol. For the TGUs, used 12kg, 16kg and 18kg (but only could manage 2 reps on the last round).