Home Gym
1230
Warm Up
Jumping Jacks
Hip Hammy
Wrist Mobility
HSPU Technique
Every 2 minutes - max effort
Handstand Hold - 20 sec
HSPU 2 abmat - 3 reps
HSPU 1 abmat - 1 rep
HSPU book - failed attempt
HSPU 1 abmat - 1 rep
HSPU 2 abmat - 2 rep
Rope Climb
Every 90 seconds max effort x 4 attempts
Strongman Metcon
For Time:
400 m run
5 tire flips
400 m run
5 stone to shoulder (70#)
400 m run
5 tire flips
400 m run
5 stone to shoulder
I grunted through this in 13:54. The runs started at 2:30 and slowed quickly. The strongman efforts were 30 to 45 seconds.
Abmat sit-ups
Finished with Tabata sit-ups (20 seconds on 10 seconds rest for 8 intervals). I managed 65 reps. I started with 9 reps the first 2 intervals, but fell off of that pace.
Programming was my own. I was looking for a pivot workout. Substituting rope climb for pull-up and playing with the strongman equipment. I was targeting a 20 minute workout and should have added 2 more sets with 400 m runs and axle bar deadlifts. Crossfit.com had tabata work, CFG had back squat and wall ball shots and I had my fill of wall ball shots on Wednesday. Vintage Crossfit's interpretation of Comptrain was really good and I may opt for that in the future.
"Dumbo"
For Time (25 minute cap)
5 Rounds of
21 cal row
18 DB snatch (50#)
15 Burpee
12 DB box step up (50#)
No comments:
Post a Comment