23.1 = 14.4

Friday, February 17, 2023

Garage Gym

1215

23.1 = 14.4 - Row-T2B-WBS-Cleans-MU

This workout is a 14 minute AMRAP

60 calorie row

50 toes to bar

40 wall ball shots (20# ball to 10' target)

30 cleans (135#)

20 muscle ups

I do not have muscle ups, but the rest of the workout I can manage (but likely not complete) as prescribed.  As it happens, I actually have all of the equipment I would need, if I did have muscle ups.  The layout will be tricky and I will keep the Timebirds timer running in addition to the Rogue Timer.

60 cal Row ~ 5 min

50 T2B sets of 3-5 ~ 4 min

40 WBS sets of 10 ~ 2 min

30 Cleans singles ~ hopefully get through 10-15 of these

Warm Up

Jumping Jacks

Hip Hammy

Wrist Mobility

Movement set-up and a few reps

23.1

14 minute AMRAP

60 calorie row

50 toes to bar

40 wall ball shots (20# ball to 10' target)

30 cleans (135#)

20 muscle ups

Everything was going fine, until the second set of toes to bar.  I finished the row in 4:39 (only movement I do on a regular basis).  The T2B sucked and were nearly all singles which I finished at 11:12 (6:33).  The wall balls were no better and I had a couple of no reps.  I eventually got my breathing in check, but only managed 20 wall ball shots total.  Final score = 130 reps.

I take some solace in that this was truly my best effort.  I repeat would not get me any more repetitions.  I really thought I would have time to do some cleans, but that was not to be.  Overall a very good test. 

Leaderboard (2/21/2023)

8243 men aged 50-54 posted scores.

5581 Rx Athletes (67.7 %)

2545 Scaled Athletes

117 Foundational Athletes

Of the Rx Athletes

4632 completed a clean (83%)

661 completed a muscle up (12%)

1 athlete completed the muscle ups and got back on the rower - Giulio Silvino (Italy)

I was 5133 (92%, enjoying the bottom 10% of the male 50-54 CrossFit Open participants)

If I were to repeat the workout with specific training for 6 months, I would like to be able to get to the cleans.

BTWB Recap