Warm up with 3 rounds of
Then every 2 minutes for 20 minutes do the following increasing weight each round (taken from Atomic Crossfit “The Right Stuff”)
AMRAP in 10 minutes of
Results: For the Squat Clean got up to 140lb. For the AMRAP, 3 rounds plus 6 reps.
Not for time do
Then every 2 minutes for 12 minutes (6 rounds) do
Increase weight each round.
Then do 8 rounds of 10 minutes work / 20 minutes rest of
Cash out with
Results: For the Max reps Push Press only managed 6. For the highpull did 45/65/75/95/105/110lb(50kg).
Not for time do 3 rounds of the folloeing @ 30kg/65lb, work on mobility for 1-2 minutes between rounds:
Then every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted (CF Invictus workout):
Results: Chose to stick to 110lb/50kg for all rounds instead of increasing weight per round. Good workout, really hard on the forearms since my rowing machine has only one setting, 10.
Do 4 standard 4 minute, 8 interval, 20/10 tabatas. Rest 1 minute between each. Count total reps for all 32 intervals.
Results: This was a short workout (only 15 minutes total). Deadlift – 52 reps, Clean – 43, Front Squat – 35, Push Press – 56, total reps = 186.
AMRAP in 20 minutes of:
Results: I’ve done this workout twice before back in 2014 (11 sets plus 10 reps and 14 sets plus 10 reps) but those times used only 40kg and did some strength work before. This time as shown above did exactly 15 sets (pushed hard to get the last 5 burpees).