GWOD: 2 minutes of pancake splits
2 minutes of right side splits
2 minutes of left side splits
BA WOD: AMRAP in 12 min
12 box jumps, 24/18″
8 pistols (alternating legs)
8 push-ups
For Endurance and Tough Mud folks, here are the two workouts you’re going to do—one today and the other on Wednesday. Take your pick:
Strength: ME: Deadlift
WOD: “Cindy” (AMRAP in 20 minutes:) or: “Chelsea” (EMOTM for 30 minutes:)
5 Pull-ups
10 Push-ups
15 Squats
Strength: DE: Box Squat 10×2 on :45 @ 60% 1RM
WOD: CrossFit Open 13.2
AMRAP in 10 minutes:
5 Shoulder to overhead, 115/75 lb
10 Deadlift, 115/75 lb
15 Box jumps, 24/20″ box
BtW average: 7 rounds
CrossFit Games competitors are doing 12+ rounds in 10 minutes! This proves they are robots made in labs.
One final option for CFE folks:
Four rounds, each for time: Run 1 mile, rest 3 minutes
I did the Open workout yesterday:
8 rounds, Rx’d. Wiped me out.
I was amazed at how quickly 115 pounds felt heavy on those presses.
Really makes me respect the top Games competitors, as if I didn’t already.
Today I did Chelsea: 30 rounds, Rx’d (PR)
I had to start using the entire minute ~round 25.
Just to give myself a cushion, I started putting the pull-ups in the previous minute.
My challenge, as always, was the push-ups.
But I did better today than ever. I didn’t allow my knees to touch the ground–and held form through about 27 rounds. The final three rounds, I resorted to some snaking.
But that was somewhere around 270 push-ups with passable form. Improvement. 🙂
So … I am DUMBFOUNDED by what Justin G and Joel H were able to accomplish! They were both still resting every minute–even after 30 minutes! Truly impressive!
Great workout! This one was on the bucket list and now it’s crossed off.
Completed 30 rounds Rx’d! Justin is a machine, there was no stopping that guy!
I did the broken 4 mile run. It felt great!
The first two miles I ran 7:53, 3rd was 7:40 and the 4th was 7:30
The first mile was by far the hardest!!
Tried the CrossFit Open today. Still feeling sore after Chelsea! I got 6 rounds +5 push press and +10 deadlift.
I decided to try out Cindy today.
I was able to complete 17 rounds + 5 pull ups + 10 pushups
Did 5 rounds of the BA WOD; we completed the team workout on Wednesday in 7:38. Today I did a twenty minute run and managed 2.7k.
I have made improving my running my project over spring break. Accordingly, I ran 3.3k today … in 23 minutes! YAAAAAAAAAAAY!
Two more 15min runs, on Friday and Sunday. Friday was horrible, but Sunday was much better, though not as good as the 3.3k one.