9am CFV Class with Gregg
Warm-up
3 rounds:
5 negative pull-ups
5 negative dips
10 squats
10 sit-ups
5 push-ups
Workout
12-9-6-3 reps for time:
Squat clean, 123#
Pull-ups
Dips (ring thing assisted)
V-ups
17:46.
Strength
4 rounds:
12 Press @ 70% (70#)
Micro WOD
5 Deadlift @ 30% Load (70#)
5 OH squat @ 30% Load (45#)
5:30, 4:35, 6:05, 5:50. I maybe miscounted in round 2.
Strength
5 rounds:
6 Squat @ 80%
2:00 row for max distance
540, 520, 515, 520, 530; 70kg.
Didn’t count rower spool after last pull at 2:00 (i.e. distance at exactly 2:00.). Rests ~0:30, 1:00, 2:00, 3:00 between sets. Missed first squat in 3rd set so rested longer. After first set all squats were in singles and doubles more or less. Maybe one triple. Used what I thought was a conservative weight but apparently I am even weaker than I thought. My back still feels unstable.
Evolution
4 rounds:
5 mins rope pull, 95/135
15 push-ups
For rope pull attach rope to a sled and drag it towards you.
15 x 50′ lengths rope pull; 25:00 total.
Buy out
4/6 UB MU
5 UB assisted ring thing muscle-ups.
Evolution 2
Revolver
Push jerk @ 60%
158 @ 40kg.
10, 5, 5 (20)
8, 8, 8 (24)
8, 8, 7 (23)
8, 8, 8 (24)
8, 8, 8 (24)
7, 7, 7 (21)
8, 7, 7 (22)
Squat Sitting — 20:00
Visiting at CrossFit Dubuque
In 18 mins —
50 burpees
AMRAP:
10 S2O @ 115/75
5 no-pushup burpee box jump over 24/20
10 C2B pull-up
4+19. C2B took a while but stuck to sets of 4/3/3 which is an improvement.
Pendlay Rows — 75×8, 80×8, 85×8.
Gymnasticals with Chazz
3 rounds:
Seated good morning, 22#
KB weighted straddle hold, 1 min
Wrist rotations, 5 each arm
3 rounds:
5 Cuban rotation, 22#
5 Powell raises, each arm, 10#
10 pronated bicep curl, 22#
Strength
Deadlift
1×15 @60% rest 1 min
1×12 @ 70% rest 45 sec
1×9 @ 80% rest 30 sec
1×6 @ 85%-90%
60, 70, 80, 85kg.
Evolution
3 rounds:
3 Rope climbs [scale to 2]
6 Thrusters 95/135
9 GHD sit-ups
13:09. Poor scaling choices.
Buy out: 3/5 UB MU [4 UB assisted ring thing muscle-ups]
Evolution 2
Reed evolver
Burpees x5
Kettlebells with Chazz
KB Complex, once left + once right —
Deadlift
Swing
Clean
Jerk
Snatch
16, 20, 24kg
7 mins of Russian-style swings: 186 @24kg.
MetCon
50 wall ball, 14#/10′
10 ball slam, 20#
40 wall ball
20 ball slam
30 wall ball
30 ball slam
20 wall ball
40 ball slam
10 wall ball
50 ball slam
19:44.
Cash Out: 4 UB ring thing assisted muscle-ups.
Metcon-o-Rama
30 mins burpees with Elasti
446. (220 me, 226 elasti)
5 rounds –
AMRAP in 4 mins:
6 HSPU [2×35# DB PP]
3 MU [3 C2B, 3 ring push-ups]
6 hang squat clean, 185/125 [115]
1+1rpu, 1+1rpu, 1+1rpu, 1+1rpu, 1+1rpu.
Sit in squat
10:09
Muscle-ups
Practice with ring thing. Then —
30 muscle-ups (ring thing) sort of for time — approx. 13 mins.
Snow Day Apartment Workout
Sitting in squat
10 mins
Revolver Trifecta
(Each is 7 rounds of 3 sets, 30s on, 10s rest. 2 mins rest between rounds.)
Push Press, 65# —
15, 10, 10 (35)
15, 10, 6 (31)
10, 10, 10 (30)
10, 10, 10 (30)
10, 10, 10 (30)
10, 10, 10 (30)
10, 10, 10 (30)
216.
KB Swing, 16kg —
15, 15, 12 (42)
15, 15, 15 (45)
16, 15, 15 (46)
16, 15, 15 (46)
16, 15, 15 (46)
15, 15, 15 (45)
15, 15, 15 (45)
315.
Third sets for the back 4 rounds almost certainly had some sketchy reps in them.
Lunges —
14, 14, 14 (42)
16, 16, 16 (48)
14, 14, 14 (42)
14, 14, 14 (42)
14, 14, 14 (42)
16, 16, 16 (48)
14, 14, 14 (42)
306.
Lunges to squishy pillow probably 3″ off ground.
Can’t bend arms. Or stand up.
Sitting in squat
10 mins
Gymnasticals
Jump-throughs
Side lunges / pidgeon thing
Lat pull-downs
Ring inversion / lat activation
Chin-up negatives
Sit in squat 10 mins