Warm-up:
500m Row followed by 4 alternating Tabata intervals of Double-unders and Wall ball shots.
Workout:
5 Minute AMRAP @ 85%
10 Wall ball shots 20/14#
10 Kettlebell Swings 1.5/1 Pood
Rest 5 Minutes
5 Minute AMRAP @85%
10 Box Jumps 24″ (Must step down every rep)
10 Deadlifts 135/95#
Rest 5 Minutes
5 Minute AMRAP @ 85%
5 Burpees
25 Double-unders
Cool-down:
Sit quietly for 3 minutes focusing on deep breaths in through the nose out through the mouth and breathing from your stomach not your chest!
Powerlifting:
A. Pin Pull Deadlift 5-3-2-2-1-1; Rest 3:00
B1. Russian Step-ups 4 x 10; Rest 30 seconds between legs
B2. Kettlebell Squat Clean 4 x 10; Rest 2:00
C1. Pistols 3 x 6-10 @51×0; Rest 30 seconds between legs
C2. Glute Ham Raises @20×0; Rest 30 seconds
“The Power of CrossPit” with John Hackleman by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
“Reflections” with Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]
JOSH!!!!!!!
Looking at the Tabata warmup, I wonder if programming a Tabata sprint interval and recovery workout would help with overall endurance for CFers. Just throwing that out. Kinda like the Monday workout with the C2 rower.
Oh joy, wall balls. I just love those.
Nice pic Josh.
I miss CF 🙁 This WOD looks so fun…even if it does have wall balls…
6+3/6+2/7+5 rxd
Learning to pace thanks to programming like this, good job with it all Jake.
Great job Tye you really kept a good pace throughout all of the rounds.
3+13/3+7/3+3
I know I started the deadlifts faster/harder than 85% effort, but I also know my box jumps leave a lot to be desired.
Great programming, Jake; and great coaching as usual. 🙂
5+10/4+8/5 single unders
5K Cross Country Course = 25:11
Ran with a friend. Conversational pace for first half and pretty good clip for second half. I can feel it after yesterday’s workout.
4+14/4+5/2+3 rx’d- I obviously need to work more on my DU…or maybe burpees. 🙂
Bittersweet day for 7:00am class, we are so sad to see Steven go, but it was a great last WOD and we are excited for his future. We will miss his presence greatly!
If anyone is interested, Brady and I have 5 free hockey tickets to tonight’s UAH Hockey game. First come first serve. 🙂
Anyone interested can email me crmsntydgrl@gmail.com
5+5/5+7/5+5
Strong pic Josh!
Good luck Steven!
4+2/3+5/ No Go.
Lower back strain is really slowing me down. Felt good to be there trying to go through the motions. Great job 0600 you guys really rocked it!
Hit the 9am class with the ladies, good times! Splits were 5+0, 4+3, and 5+0. Did it all in VFF, feet and calves hurting after the jumping (esp after running in them yesterday), but they are slowly getting stronger. Best of luck to 1LT Steven Perez in the next stage of life!
4+12,4+12,4+12
Not too good. I’m a little sick. Always a good excuse.