Part A – Not for time work on Front Squats, increasing weight to a good working level the do a couple of rounds at that level.
Part B – For time complete 4 rounds of:
Part C – Perform 3 rounds of:
Results: For Front Squats, 30kg, 40kg, 50kg, 55kg, 60kg, 60kg, 60kg. Part B took 3:47.
Not for time work on the Core (taken from UTE Crossfit’s WOD from today):
Against a two-minute running clock for 5 sets, complete as many reps as possible of (taken from CFI WOD from November 19):
Rest 2 minutes between sets.
Results: Great mashup of workouts. For Core work, used 24kg KB for TGU, 8kg KB for Russian Twists. For the metcon part did a total of 163 reps (0r 173, I lost count in the first round :-P). Breakdown by round was 33(or 43), 36, 33, 30, 31.
Deadlifts.
Then for time, do this modified version of the Team Series 2014 Event 4 Workout:
Results: 130kg is a new 1RM for Deadlifts (only 6kg away from 2x body weight!!). Metcon in 6:04. The top teams were completing this in around 14-22 minutes which means around 4-5 minutes per person, so not too bad.
Redid the Bear Complex which I did almost one year ago (see Bear Complex). Happy to say I improved.
Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (aka not putting the bar down until all 7 sets are done).
7 sets of the following series of movements:
Results: Max weight was 50kg (3rd round). Weight progression: 30kg – 40kg – 50kg – 45kg – 40kg. Since the point is to do it unbroken, I reduced the weight after the third round so that all rounds would go unbroken. 2 – 4 minutes rest between round. Each round got to max HR of 174!
Warm up with 200 Double Unders.
Made this one up based on something I heard in my level one class regarding different planes of motion. Basically you will be doing the same movement in each round just in different planes… vertical and horizontal. Ideally all should be with body weight but since I can’t press or clean that much, scaled it down to 2/3 body weight.
EMOM for 18 minutes do the following two triplets alternating each minute:
Even minute:
Odd minue:
Then 20/10 Tabata for 4 minutes (8 rounds) of:
Results: Did my first 100 DUs in 1:05 (!?), whole 200 in around 3:35. Second part worked pretty well. Starts off slow but by the end your arms really feel it. Completed the last round with 4 seconds to spare.