EMOM for 20 minutes of:
Then AMRAP in 8 minutes of:
Results: Did the front squats starting on the floor, so had to clean it first. For AMRAP – 6 rounds plus 40 DU and 4 V-Ups.
For total reps complete 5 rounds of (total 20 minutes):
Results: 211 reps.
Part A: Take 15 minutes and practice kipping Toes to Bar.
Part B: Every 4 minutes for 4 sets (16 minutes):
Part C: EMOM for 20 minutes (another CFI workout).
Results: Part A – Finally got the kipping T2B down. Was able to do 10 unbroken without pausing between. Still a bit inefficient with the kip, since it is still a big movement, but at least now they are quick. Part B – 5 x 50kg, 5 x 52.5kg, 3 x 55kg, 3 x 55kg and total 37 (8-10-8-11) pullups. Part C – Distances rowed – 150,149,137,157,150,150,151,150,140,147 – 1’481m total.
Tried to do the Crossfit Invictus workout from October 7, but misread it and then thought I needed to modified it because it was not working, which made it even harder (IMHO). My modified version is:
Every 3 minutes for 30 minutes (10 sets) do the following:
Results: Ended up doing a lot of reverse lunges (80 per leg) plus 51 HSPU (10-5-3-8-5-5-5-5-5-5).
Part A: Three rounds of the following sets, rest 2 minutes between sets.
Part B: The do 5 Rounds for time of:
Result: Part B took 14:26