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).
Taken from Crossfit321 in Brunswick, ME.
Every 2 minutes for 10 minutes (5 rounds), do:
5 x Back Squats @ 185lbs / 85kg
Then for time do 21-15-9 of:
Rest 5 minutes, then for time do 21-15-9 of:
Results: For the first part 3:51, for the second part 5:31.
After a warmup, do two rounds of the following resting and working on mobility between rounds:
Then spend 12 – 15 minutes working up to heavy Thrusters with the following rep scheme:
Then do AMRAP in 12 minutes of:
Results: Heaviest Thruster was 115lbs, so I used 85lbs for the AMRAP… 6 rounds plus 6 Thrusters