Every 4 minutes for 20 minutes do:
For time do two rounds of:
Rest 4 minutes between sets.
Results: For HSPU did 13-10-10-7-6. For the Metcon I forgot what I wrote :-/ and did two 5 minute AMRAPS instead of everything for time. So ended up doing 38 reps in the first round and then 28 reps in the second round.
Every 4 minutes for 20 minutes do:
Then do AMRAP in 7 minutes of:
Results: The “rest” between reps worked well to give time to concentrate on the push press. Pullups: 12-8-8-7-6. For the AMRAP did 4 rounds plus 10 Wall Balls and 5 T2B,
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.
Ring work, 5 rounds of the following starting with feet on floor but fully extended in a false grip hang. Try to jump as little as possible for the transition. Raise rings each round if possible.
Then do an AMRAP in 14 minutes of:
Results: For the metcon die 3 rounds plus 31 reps (got up to 3 Power Cleans).