For time:
45 Double Unders (or sub tuck jumps)
45 Squat Clean (as rx'd = 135 lbs)
45 ring dips
45 double unders
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Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
Crossfit: The sport of sport. Functional Fitness. A kick in the backside of traditional training (and the participants). This is a record of our exploits. . .
Rob
Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
Alan
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
Paul
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
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5 comments:
Oh shhh ugar. This is not good. . .
21:54
Subbed 400m run for double-unders
Never have been a fan of double-unders; I understand that they force you to generate a ton of power, but they don't seem very functional. I generate a ton of power getting my 245# ass moving at a sub-7:00 mile, and it's more useful to me.
Scaled this one. Looked like this:
45 Double Unders
30 115lb Squat Clean
30 Ring Dip with Band Assist at 12-15 lbs
45 Double Unders
This kinda sucked. . .
Total TIme: 29:38.74
The bands really helped with the stability more than the assist although by then I was fried. The squat cleans were tough for me even with the reduced load. I was doing sets of 5-6 for a total of 30 at which point I decided to scale or I wouldn't have been able to finish. The last set of double unders was also a grind. I ripped through 24 of them then crashed. Technique when tired makes them really tough. Looking forward to the rest day.
boo both of you! haha, in a nice way.
I did it as Rx'd minus ring dips, which I don't have yet! Not to be off my rocker or anything but Paul, doing the double-unders after 45 squat cleans really takes a lot more concentration and skill than running 400m. Not to pick but I just thought of that as I was finishing my 45-how easy it would be to run 400m instead. Double-unders are a great feeling when you get them. Try it out.
So I did the full squat clean 135 lbs. with a deep front catch and concentric up-ward movement. Had no rings so I did static ones instead. Amazing how taxed they make you feel.
Total time 23:28. Took me almost 2-3 minutes to finish the double-unders. Damn!
Yeah, I agree with Alan. The double unders again at the end was an evil trick. I thought it would be cake. HAA, yeah right. It probably took me 5 minutes of cursing to get the last 12 done. It was like jump, miss, jump, miss, jump, get one over and over and over. Definitely need to try them!
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