Workout of the Day
Warm-Up: 400 m run (jog first 100 m, sprint next 100 m, jog next 100 m, sprint last 100 m)Strength: 5x3 Tempo Front Squats @ 75% 1RM (Tempo is 2 count lowering down, 5 count hold at bottom, 1 count explode up from bottom)
NOTE: These are extremely difficult and will require you to maintain high elbows, an upright torso, and perfect posture. If you lose stability at any point at the bottom do NOT try to fight your back into a good position, just ditch the bar. If 75% is too heavy a weight for you to do these properly at (which it very well may be) then scale down so that you can maintain good posture for 5 seconds at the bottom of your front squat.
Work Capacity: 5 Rounds for time of:
* 10x Box Jumps (30"/24")
* 30x Double-unders
Extra Credit: 3 Rounds of:
* 2 minutes max burpees
* 1 minute rest
NOTE: If you participated in the CrossFit Games Open this year, try to match or beat your total burpees from Open WOD 12.1
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ReplyDeleteWarm-up: 400m run 20 ring dips - Didn't time. Had to do on a treadmill at 10.0 1% incline, ring dips unbroken.
ReplyDeleteStrength: 215(2), 205, 205, 205, 205. These were tough, I kept good posture in the bottom and tried to bounce out each time it was actually harder to hold in the bottom position than to get out of it I found. 75% was a bit too much I think, these did get a bit easier as I went. Curious to see how sore this makes me tomorrow.
Work Capacity: 5:03 *32-36" box jumps. This was really frustrating cause I expected to fly through this but the box was too high to get a rhythm, ended up being games standard even though I didn't intend to do it that way. Double-unders were really bad 3 trip ups or so each time.
Extra Credit:
46 / 38 / 36 = 120 total. This was tough after everything else and I tried not to rest long before it. Had trouble pulling my hips forward at the bottom that's what slowed me down.
Liked this workout a lot.
Warm Up: done
ReplyDeleteStrength: 135, 155, 165, 175 175. These were tough and fun at the same time. Very challenging. great workout
Work capacity: 7:45. 30" box jumps. Still can't do double unders so did 60 singles for the double unders.
Great workouts. Also I've been doing the shoulder stability exercises and my shoulders are feeling better. Thank you again Justin!
No problem my friend, glad your shoulders are feeling better! Mobility work is very underrated and flexibility is crucial to fitness. Keep up the good work!
DeleteStrength: 135 155 165 175 175 Ditched last rep for last two sets
ReplyDeleteWC: 6:48, Kept messing up for double unders
warm up: done
ReplyDeletestrength: 205lbs failed on third rep of fifth attempt
capacity: 6:57
looking forward to the next WOD!