2022 Quarterfinals Workout 3 - OH Squat

Wednesday, April 6, 2022

CFG - Open Gym

1045

Warm Up

Hip Hammy

Jumping Jacks

Shuttle Runs

Movement Prep

2022 Quarterfinals Workout 3

For time:

8 wall-ball shots

  4 shuttle runs 

  1 rope climb

16 wall-ball shots

  8 shuttle runs

  2 rope climbs

24 wall-ball shots

  12 shuttle runs

  3 rope climbs

32 wall-ball shots

  16 shuttle runs

  4 rope climbs

24 wall-ball shots

  12 shuttle runs

  3 rope climbs

16 wall-ball shots

  8 shuttle runs

  2 rope climbs

8 wall-ball shots

 4 shuttle runs

 1 rope climb

20-lb medicine ball, 10-ft (305-cm) target, 15-ft (4.57-m) rope climb, 50-ft (15.24-m) shuttle run

Time cap: 25 minutes

This was as difficult as advertised and the 25 minute cap just added insult to injury.  154 Total Reps.

• Round 1 was great - finished in around 1:30
• Round 2 was trickier - finished around 5:00
• Round 3 was when everything went to shit.  Wall balls were 8/8/4/4.  Shuttle runs were a jog/walk.  Rope climbs needed a 30 second rest between efforts.
• Round 4 was a mental workout.  I finished the round at about 23:15.
• Round 5 was a race for max wall balls.  I got a dozen and then flopped, but realized that the cap is 25 (not 24 minutes).  I ended up finishing the 24 wall balls and heading off for a shuttle run which I did not finish.

I am glad I pushed myself with the 20# wall ball.  120 reps is no small accomplishment.  The shuttle runs sucked.  I need some improvement on stamina and technique.  The rope climb volume was non-trivial also at 10 reps.  Finishing the workout was out of the question today.

OHS

Build to heavy single

5x35

3x45

3x55

2x65

1x75

1x85

T2B technique

EMOM 5

1 rep pausing at high knee, knee to elbow and feet extended up and back