"Nicole"
AMRAP in 20 minutes of:
Run 400m
Max Rep Pull Ups
Alternate Workout
A little side experiment courtesy of Mountain Athlete. The trainer there has found that Crossfitters suffer from a lack of endurance when it comes to mountaineering/skiing/climbing. He takes the principles and increases the length of workouts to help prepare the body for the all day effort that will be needed. Met con and strength are still big parts of the workout. . .
4x Barbell Complex for warmup
7 rounds of
Deadlift x5 (50% 1RM and add weight each round)
Box jump x10
5 Rounds of
Squat Clean x3
Bench x5 (65% 1RM, add each round)
Pull up x7
3 Rounds of
20m dumbbell bear crawl with 55 lb dumbbells
Glute Ham raise x5
Weighted Situp x10
3 comments:
5rds 16-13-10-8-10
I switched pullup bars on the last round based on how people were using the equipment in the gym. The bar I used for the first 4 rounds is on a frame that rocks violently when my 240lb ass tries to kip. The bar I used on the last round is more securely anchored. The big kip makes a huge difference. I normally top out at about 22-23 pullups on the bar that doesn't rock, and I could only do 16 on this one.
Wowee zowee. The alternate workout was fun. I had to scale the squat clean round to 4 sets.
Round 1
deadlift 200-210-220-230-235-245-260
Round 2, scaled to 4 sets
bench 135-135-135-155
I was sweating up a storm and out of breath, but very happy just to have finished it.
Thanks to Alan for my new t-shirt "Crossfit: Forging Elite Fitness"
I loved this workout!!!! Please can I have another.
Same deadlift as rob.
Bench went: 135, 155, 165, 175, 185.
Great fun!!! :)
P.S. Rob your welcome for the shirt...thanks to you for getting me into this.
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