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…
Start with a 1500m Row
Then for time do:
Results: 9:55 for the Man Makers.
Not for time, 5 rounds of:
Then do two rounds of:
Results: Each round of Tabatas came to around 50 calories (53 in the second round) and averaged 12 strokes per 20 seconds.
Start with 1000m row
Then do an AMRAP in 10 minutes of:
Results: 10 rounds plus 10 Dumbbell Snatches, 10 Situps.
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.