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.
So, following on to my last post, as a second workout, to keep in shape while on vacation here is the lower body version. Could also swap Back Squats for Deadlifts.
Not for time do 3 rounds of Deadlift with the following rep scheme:
Then for time do:
Results: For the max reps DL did 6 reps. Metcon in 17:00 (50 Air Squats are way easier than 50 pushups)
Taken from Crossfit321 in Brunswick, ME.
Every 2 minutes for 10 minutes (5 rounds), do:
5 x Back Squats @ 185lbs / 85kg
Then for time do 21-15-9 of:
Rest 5 minutes, then for time do 21-15-9 of:
Results: For the first part 3:51, for the second part 5:31.
Every 2 minutes do as many rounds and reps as possible until you cannot complete all reps in a round:
Then for total calories do 20/10 tabata on the assault bike followed by a second 20/10 tabata for total reps of double unders.
Results: For the first part, did 6 rounds plus 19 reps (10 dips and 9 KB swings). For the assault bike, 43 calories. For the DUs, 154.
Part A: Not for time do Deadlifts with the following rep scheme, scale weight as appropriate:
Part B: First do AMRAP in 4 mins, rest 3 minutes, then do AMRAP in 6 minutes, rest 3 minutes, then do the complete set for time (taken from Atomic Crossfit’s When Pigs Fly):
Results: Set 1 made it to 3 Wall Balls, Set 2 made it to 10 DUs at the bottom, Set 3 finished in 8:32. 136kg is a PR for Deadlifts.