Had to get this one in quick while Graham napped.
20 min AMRAP:
- 5 Burpees
- 10 Sandbag OH Lunge
- 10 Burpees
- 20 Sandbag OH Lunge
… Burpees increase by 5, lunges by 10.
Finished 25 burpees, 50 lunges, and then 17/30 burpees in the next round.
Had to get this one in quick while Graham napped.
20 min AMRAP:
… Burpees increase by 5, lunges by 10.
Finished 25 burpees, 50 lunges, and then 17/30 burpees in the next round.
Since yesterday was such a frustrating experience, Charlotte let me sneak out into the garage at 6AM to get a workout in while she watched Graham and Quinn slept.
3 rounds for time:
Time: 16:13
First time feeling comfortable knocking out bar muscle-ups on my rig at home. Success! Everything was unbroken, and I PRd from last time.
I was originally planning on going into the gym today, but for various reasons, I worked out in the garage instead. This was a modified workout from CrossFit.com.
15-minute AMRAP:
Result: 1+21
AMRAP is a bit misleading here! I only managed to get just over one round. I ended up subbing in PVC sit-ups in place of the weighted sit-ups because I felt like I was using too much momentum while holding the dumbbell.
For an accessory piece, I completed 60 alternating pistols not for time. Felt good! Wore my Reebok Nanos without any issues (usually would’ve switched to lifters to make it easier).
Joined the 11:30am class for this doozy:
3 rounds for time:
Time: 16:50
20 Min Partner AMRAP:
200 M Run
20 GHD Situps
20 OHWL (45/25)
20 Wall balls (20/14)
*Reps are per person
I partnered up with Todd, and we ended up using the 30# ball, which really slowed us down. We almost got 4 rounds.
Joined the 4:30PM class for a deck of cards AMRAP.
25 min AMRAP:
Hearts: Overhead Walking Lunges Clubs: Box Jumps Diamonds: KB Swings Spades: Burpees Joker #1: 400m Run with 20# MB Joker #2: 200m Run backwards
Zach and I made it through 45 cards…so close to making it through the deck!
6 rounds for time:
5 Muscle-ups
10 SA OHWL (53/35)
15 KB Swings
20 GHD Situps
Time: 23:55 Rx
Quite the improvement over my 36:02 score last August.
Hit the 8AM class to start the week off right. This was a Games workout repeat with two of my least favorite movements – HSPU and OHWL.
“Fibonacci”
For time:
5 – 8 – 13 reps of:
Deficit Handstand Push-ups
Deadlifts 315/225lbs
Then, lunge 89 ft. with 2 kettlebells overhead
I scaled to regular HSPU and 18# KBs overhead to work on the stability. Ended up finishing in 10:30.
4 Rounds for time of:
200m Run
15m Double dumbbell or KB overhead walking lunge (55lbs/35lbs dumbbell or 53bs/35lbs kettlebell per hand)
10 Toes to bar
5 Bar muscle ups
I scaled the double DB overhead walking lunge to use 35lb KBs because that wasn’t happening at 55/53 lbs. I ended up going 7.5m, resting, turning around, and finishing the set.
The T2B and bar muscle-ups actually went really well. On the first set, I went 10 T2B, rested for 10 seconds, and then cranked out 5 bar muscle-ups unbroken. On my second set, I strung them both together and didn’t come off the bar. Third set, I broke between the two movements. Fourth round was a bit harder. I went 1/3/1 with the bar muscle-ups and missed once.
Time: 18:51
CrossFit Games Open 16.1 (AMRAP – Reps)
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
The last time I did this one my overhead walking lunge really let me down. I distinctly remember having to drop the bar in the middle of the lunges several times. This time was a different story; I made it through 6 rounds + 6 reps, and I didn’t drop the bar once on the OH walking lunges! Final score – 162 Rx. That’s a 58 rep improvement – over two rounds. C2B were all unbroken as well.