Every minute on the minute for 15 minutes do:
Then every minute on the minute for 8 minutes do:
Results: Nice lite start after 2 weeks off to move.
Warm up with 200 Double Unders, then work on Ring Muscle Ups and Handstands.
Shortened version of the CFI workout from 22 September 2016:
Complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:
Results: Success on all fronts. For the warm up got in 105 unbroken double unders, then got my first muscle up (then proceeded to do 5 more, including 2 in a row) and was able to hold a handstand for around 5 seconds. For the metcon, in the first part, I got 2 rounds plus 250m row and 5 Thrusters, for the second part got 3 rounds plus 20 box jumps and 5 ring dips.
Every 4 minutes for 24 minutes do Front Squats
Between each set do 3 reps weighted pullups @ 25lbs
EMOM for 24 minutes (6 sets of each)
Results: After so many reps lost count. Just kept going and going…
Spend 15-20 minutes working Handstands.
Not for time, do 5 rounds of:
For time do 3 rounds of:
For time do 3 rounds of:
Results: First round of the Metcon in 7:32. Second in 10:43.
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.