Taken from Atomic Crossfit’s workout from today.
Every 3 minutes for 15 minutes do:
Then AMRAP in 12 minutes of:
Then do 4 rounds of 20 second work / 40 second rest of:
Results: 2 rounds plus 10 Burpees, 20 Rows, 20 S2OH (push press).
Not for time do 3 rounds of:
Do 4 tabatas of 4 minutes each (8 x 20 seconds on / 10 seconds rest) for each of the following:
Results: Didn’t count. Only tried to keep the number of reps consistent throughout.
Part A: EMOM for 9 minutes, perform the following rep scheme for strict deficit Handstand Pushups: 5-4-3-2-1-2-3-4-5. During the same minute, immediately following the HSPU, do 5 Strict Pullups.
Part B: Then EMOM for 18 minutes do:
Part C: Then do 4 x 30 second max Handstand Hold / 30 second Rest
Results: Format for part A did not work this time. In round 6 could not do all 5 pullups unbroken which made me overrun in the last two rounds. Carried on anyway to complete all sets, just no rest between.
Complete 5 sets of the following:
Then do two 20/10 4 minute tabattas alternating for each round.
Then EMOM for 4 rounds do 30 second (or max effort) Handstand Hold.
Results: The tabatta was really hard, I guess I need to work on situps and twists more often. Could hardly move at the end.
Part A: EMOM for 8 minutes do a 30 second Handstand Hold
Part B: EMOM for 8 minutes do one Wall Walk. Start with a pushup, end with a pushup.
Part C: AMRAP in 16 minutes of:
Results: Pat C: 8 rounds plus 15 situps, 12 sdhp, and 3 dips.