PERFORMANCE
Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold Alternating Reverse Lunges
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
A.
Complete as many rounds and reps as possible in 6 minutes of:
400 Meter Run (once)
immediately followed by rounds of…
40 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Down Ups
Rest until the running clock reaches 8:00, and then…
B.
Complete as many rounds and reps as possible in 7 minutes of:
400 Meter Run (once)
immediately followed by rounds of…
40 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Down Ups
Rest until the running clock reaches 17:00, and then…
C.
Complete as many rounds and reps as possible in 8 minutes of:
400 Meter Run (once)
immediately followed by rounds of…
40 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Down Ups
The working time will increase by one minute every set, which gives you the opportunity to match or exceed your first AMRAP score even as you fatigue and accumulate volume. Push hard to stay on pace!
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
400 Meter Run
50 Double-Unders
15 Down Ups
15 Dumbbell Cleans
10 Down Ups
10 Dumbbell Cleans
5 Down Ups
5 Dumbbell Cleans
Rest until the running clock reaches 8:00, and then…
Complete as many rounds and reps possible in 7 minutes of:
400 Meter Run
50 Double-Unders
15 Down Ups
15 Dumbbell Cleans
10 Down Ups
10 Dumbbell Cleans
5 Down Ups
5 Dumbbell Cleans
Rest until the running clock reaches 17:00, and then…
Complete as many rounds and reps possible in 8 minutes of:
400 Meter Run
50 Double-Unders
15 Down Ups
15 Dumbbell Cleans
10 Down Ups
10 Dumbbell Cleans
5 Down Ups
5 Dumbbell Cleans
New location up in the very north of ??, beautiful place!
Warmup done
AMRAP
400m run (once) then
40 DU’s
20 KB swings @24kg
10 down-ups
6 mins
2+50 run 1’25
7 mins
2+69 run 1’25
8mins
3+47 run 1’30
Felt good this one, back running on the road so measured out the 400m on the GPS before I started. A couple of weeks doing plenty of sprints on the treadmill has paid off so thanks Michele!! ?
400m ski erg instead of running (1:26/1:35/1:36)
2+60
3
3+40
Nice workout!!
6 min
2 full + 40 DU + 4 KBS
7 min
2 full + 40 DU + 10 KBS
8 min
2 full + 40 DU + 12 KBS
400m was most likely short. Still sucked.
1+3
1+40
1+65
?
Subbed 40 DU for 80 SU (counted as 40 reps)
53lb AKBS
R1: 1 Round & 64 reps
R2: 2 Rounds & 15 reps (held pace @ 6 minute mark)
R3: 2 Rounds & 40 reps (lost pace on down ups)
Yesterdays (sorta) A. E2M for 20 min Clean & Jerk x 1 65#, 75, 85, 95, 105, 110, 115, 120, 125(f,f,f), 105, 105 B. E5M for 20 min (4 sets for quality) 20 Abmat Sit Ups 15 OHS @ 65# 10 Alt DB Power Clean + Jerk 5 Tall Box Jumps @ 24″ ***Cleans weren’t feeling the best today..so opted out of the 2008 Crossfit Games Finale. Just put together something that would work my shoulders/arms, core, and legs…but not leave me devastated for the day. I feel like for me, cleans are better done the day after a rest… Read more »
1+65
1+65
2+20
What a workout, thanks!
Great Job Oliver!! I can’t wait to try this tomorrow!