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.
Every 2 minutes for 10 minutes (5 rounds) perform the following complex with bar in the front rack position:
Then do AMRAP in 8 minutes of:
Results: For the AMRAP – 5 rounds plus 8 Deadlifts.
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.
For time perform 5 rounds of the following
Results: Took a total of 43:57 this time. Round 1 – 5:25, Round 2 – 6:13, Round 3 – 6:29, Round 4 – 6:41, Round 5 – 6:07.