Warmup:
3 sets of 10 Overhead Squats, 2 minutes of DU practice
Skill:
Ring work - ring dips, pull-ups, etc.
Conditioning:
- Tabata Row
- Rest 1 min
- Tabata Pushup
- Rest 1 min
- Tabata Squat
 |
| Overhead squats. Those will wake up your shoulders in the morning. |
 |
| Double-unders. Note the higher than normal jump and the invisible rope. Tell-tale signs. (CrossFit Jax) |
 |
| Ring dips. Full depth ring dips. Man these suck. (CrossFit Rockwall) |
 |
| Hey, that's Chuck Liddell and John Hackleman! Even the Iceman appears to suffer on the rower! (CrossFit Rockford) |
 |
| Tabata push-ups. I really REALLY hate them. (CrossFit Works) |
 |
| Air squats. At last, something I'm good at! (CrossFit Santa Cruz) |
I love and hate the overhead squat/double under warm-up. If only it weren't so damn effective. The even further upshot was that I was finally linking a crap-ton of double-unders together. It was freaking awesome. Following an exciting warm-up (never thought I'd type that), I focused on some ring work. Plenty of dips, knee lifts, L-sits, pull-up progressions, and toes-to-bar, which were freaking HARD hanging from rings!
After recovering for a bit, I cranked up the tabata mix (20 seconds of metal, 10 seconds of calm), and prepped for some bad-assed interval training. The row was more or less uneventful, though I was really hoping the 7th round was the last, so the 8th was just awful when the metal kicked back in.
Tabata push-ups are my kryptonite. I had a fairly successful first round, but I tapped out pretty quickly after that. I wish the floor in the gym was a bit cleaner, because I ended up face down on it repeatedly in the last 3-4 rounds. However, tabata squats, while not being a favorite, are certainly one of the things I'm better at.
| Rounds | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | Totals |
|---|---|---|---|---|---|---|---|---|---|
| Rowing | 60 calories | 60 | |||||||
| Push-Ups | 12 | 8 | 5 | 5 | 5 | 4 | 4 | 2 | 45 |
| Air Squats | 14 | 13 | 12 | 13 | 13 | 12 | 13 | 14 | 104 |
No comments:
Post a Comment