Not for time do the following Pullup complex, rest as needed between sets:
The AMRAP in 12 minutes of:
Results: 6 rounds plus 3 x Lunges and 3 x Dips.
Perform 3 Rounds of:
Then do a Kettlebell ladder EMOM beginning at 8 Reps and adding 2 reps per minute (taken from Atomic Crossfit)
Rest one minute after failure then begin a Push-up Ladder beginning at 6 reps
Rest one minute after failure then begin Toes toBar ladder beginning at 4 reps
Results: Was only able to hold 60 second handstand in the first round, after that only around 30 seconds. Headstand was the opposite, kept falling in the first round but by the last one was able to hold 60 seconds without touching the wall. Kettlebell Swings – 8 rounds + 14 reps (114 total)/Pushups – 6 rounds + 12 reps (78 total)/T2B – 5 rounds + 6 reps (46 total).
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | GW | Handstand Hold Bench Press |
EMOM |
| Thursday | W | Cleans Strict Press Front Squats |
Task |
| Friday | – | – | – |
| Saturday | W | Deadlifts | Task |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | MG | Run Handstand Pushups Pullups |
Task |
| Wednesday | GW | Dips Deadlifts |
Task |
| Thursday | GM | Pushups Kettlebell Swings Thrusters Knee Raises |
Time |
| Friday | M | Run | Task |
| Saturday | GM | Row Thrusters Pullups |
Task |
| Sunday | GM | Muscle Ups Wall Balls Double Unders |
Time |
Since the scaled version Crossfit came up with for this workout was too lame and we actually wanted a workout, we scaled this workout ourselves…
Rx Verion is to perform AMRAP in 14 minutes of:
A better scaled version is to perform AMRAP in 14 minutes of:
Results: I did a slightly modified version of the Rx Version… Bar Muscle Ups instead of Ring Muscle Ups. Still was able to do 2 Rounds plus 3 Muscle Ups (317 reps).
Not for time do the following 9 sets of Deadlifts. Rest as needed between sets.
Then do Jackie:
Results: 125kg was a new 1RM. Not far from my goal of 2 x BW. For Jackie: 9:52. In April 2014 did it in 9:58.