Bulgarian Squats, Presses and Swings

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Double Under warm-up and then Front Squat mobility.

Not for time do 3 reps of each for 5 sets:

  • Bulgarian Split Squats with bar in Front Rack position (3 reps each leg per set)
  • Push Press from Front Rack.  Return to Front Rack after each rep.

Then 10 minute AMRAP in ascending ladder (do 1 rep of each, 2 reps of each, 3 reps of each and so on for 10 minutes).  Taken from Crossfit Ignite WOD of 12.8.2014.

  • Goblet Squat at 24kg
  • Kettlebell Swings

Result:  Squat/Press combo used 40Kg.  For the Metcon reached 11 Swings plus 5 Squats.

Note to self:  Be sure you are in a stable, neutral position before the Bulgarian squat so you don’t tip to one side.  Didn’t happen, but almost… 🙂

Superturk then an AMRAP

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Not for time 3 rounds of:

Then AMRAP in 10 minutes of (inspired by Crossfit Invictus WOD from 8. December):

  • 5 x Toes to bar
  • 10 x Sandbag Thrusters @ 15kg
  • 15 x Pushups

Result:   No problems with the TGUs.   Next time 18kg.  AMRAP: 6 rounds.  I originally planned for the pushups in the AMRAP to be TRX Pushups (CFI calls for Ring Dips)  but they were too hard and so I had to switch to normal pushups.  Something new to work on.   Even dips would have been challenging after the TGUs and Thrusters.

Cleans then Handstand Pushups, Kettlebell Swings, Manmakers

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Hanging Cleans

3-3-3-3-3 @ 55kg

Then for time of (inspired by Atomic CF WOD “Texas Man O’ War“)

  • 21 Kettlebell Swings
  • 18 Manmakers @ 12kg
  • 9 Handstand Pushups
  • 15 Kettlebell Swings
  • 12 Manmakers
  • 6 Handstand Pushups
  • 9 Kettlebell Swings
  • 6 Manmakers
  • 3 Handstand Pushups

Result: Very hard 15:20.