Westbound CrossFit (Open Gym)
1000
Warm Up
Jumping Jacks
Hip Hammy Flow
Crossover Symmetry
Movement Prep
25.1 Rx
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
In my head I had a good plan, of steady, step-up burpees, switching arms every 3 reps and hang clean to overhead and recovery during lunges. I set a target of 100 reps and wanted to come out a little slow and then hopefully speed up.
round of 3 (8 reps) - 1 min
round of 6 (22 reps) - 3 min
round of 9 (42 reps) - 8 min
round of 12 (68 reps) - 14 min
round of 15 (100 reps) - ??
I was moving well, but my C&J plan fell apart. My left arm did not want to move the weight and I played with alternating each rep and then 3 with the right 1 with the left. I was able to keep moving and only set the dumbbell down a couple of times. I finished the round of 12 at just over 11 minutes. Finishing the round of 15 was possible. I cranked through the burpees in 2:30ish and had 90 seconds for the C&J and lunges. I ended up getting 15 feet of the lunges, but not the turn around. Super excited with 99 reps.
I really liked having Aaron Haran judge me. We went over movement standards, I told him my plan. His cues were very effective. Bracing the core and driving with the legs for the C&J. His count reminders were spot on.
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