The kids had the day off of school for the 4th of July so we did the pool and kid activities in the morning. I was out in the garage around 1PM to get in 1 of 2 Vault workouts we missed in the first half of 2021.
“Chaos”
10 min AMRAP:
Continue increasing by 1 rep for each movement
This one was a mind-bender! It felt so easy at the beginning but then got hard real quick. I finished 9+4.
Busy day! Got both the boys up and then took Quinn to the park. While Graham napped, Charlotte and I snuck in a quick workout. Still in love with that Echo Bike and wanting to use it every day!
4 rounds with a partner for time:
We broke the reps evenly going 5/5/5/5 on the Devil’s Press and 10s on the Echo Bike. Starting to get the hang of that thing I think! Much different than the Assault Bike. Time was 18:08.
Practice
10 min EMOM: 2 Strict HSPU
Up to 39 for the year. Still a ways to go to get to 750-1000.
Metcon
Every 4:00 for 6 rounds:
Finished each round in roughly 2:05.
Strength
As part of the Wendler work-up, we had our 5-3-1 day for push press.
Push Press
I failed my first rep at 185, but I got the second attempt.
Metcon
4 minute AMRAP:
Rest 1 minute. Repeat starting where you left off.
Result: 8+12 with 40# DBs
I stuck with 40s instead of the prescribed weight (50s) to keep the intensity high.
Jeremey's Crossfit Training 