1×8 65% (40kg)
1×8 70% (45kg)
1×6 80% (40kg)
1×6 85% (40kg)
45s Work || 15s Rest
1. Hollow Rocks
3. Plank Hold
40 Wallballs (10,7)
100 Double Unders
Rest 3 Minutes
80 Double Unders
Rest 2 Minutes
60 Double Unders
Rest 1 Minute
40 Double Unders
L2 –50, 40, 30, 20 Double Unders
L1- 25, 20, 15, 5 Double Under Attempts or Singles x 2
Time: 31:30 (Rx)
A great cardio workout that took alot out of me… I focused on running form as much as possible on the runs, especially during the end. Also partitioned the reps of the wallballs to 10 at a time and segments of 20 for the double unders. This did extend the time though, which is not what I wanted.
I also thought about how cardio is more apparent in Crossfit, especially at the Games.It was sparked off by this post on Instagram by Ben Bergeron. I was an okay runner before I started Crossfit, and whilst I could see definite results in my running because of the training, I always thought that we should run more as Crossfittters, as that is the ultimate form of human movement. Today proved that I don’t run enough. Need to get some more kms logged.
It could be argued that running is the most functional training we do. It is merely moving your own body from point A to point B as quickly as possible. It is natural, essential, compound, universal, moves large distances quickly, and has an unrivaled effect on building an engine. Why is it then, that it is also one of the most over looked aspects of competitive CrossFitt training? The best in the world know that winning in this sport takes hours and hours of track work with the best coaches. With the addition of @trueformrunning at regionals your excuses for skipping runs are getting smaller and smaller. @katrintanja @hinshaw363 #BuiltByBergeron @competitorstraining Photo by @jordansamuelphoto
My stomach needed this today. Lately I’ve felt that I’m losing my mid ab strength, whilst the lower portion was getting stronger. The mid section certainly worked today though! I also found out that I really suck at Supermans LOL!
Take percentages based off 90% of your 1 RM (90% of 160kg = 144kg)
70% x 3 (100kg)
80% x 3 (115kg)
90% x 3 (130kg)
90% x AMRAP to “not failure”. Leave one or two in the tank (130kg x 5 reps)
3 rounds for time of:
Run 800 meters
* advanced can do hollow rocks or V-Ups instead of sit ups
Time: 27:05 (did the situps)
My first real run since the Soweto Marathon (I did the half) in November last year. My calves are understandably sore, but need to get some road time in before Warrior Race on the 31st! Eek!
A 10k this weekend is in order then.
I could feel my form suffering in the latter stages as well as the build up of lactic acid between each round. Need to work on my core. It seems like the bottom half of my stomach muscles are getting more tight than the top half. So weird. Must be all the deadlifts haha.
Take percentages based off 90% of your 1 RM (90% of 160 = 144)
65% x 5 – 95kg/209lbs
75% x 5 – 110kg/242lbs
85% x 5 – 122kg/269lbs
85% x AMRAP – 122kg/269lbs – 10 reps
4 Rounds each for time of:
800 meter run
rest 3 minutes after each run
Total time: 21:19
Average 800m time = 21:19 – REST TIME (3 x 3 minutes = 9 minutes) = 12:19 = 739 seconds / 4 = 184.75 seconds = 3 minutes