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| Wall-climbs. Hang on to your lunches! (CrossFit Beaufort) |
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| Dumbbell swings, gripping one of the weight blobs. (CrossFit UNC) |
| Air squat. It's safe to say you're not going low enough in your squats. Hip crease MUST drop below the top of the knees. Otherwise, you're just doing knee-cricks, which don't count for reps. (CrossFit) |
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| If the rope is invisible in the picture, it's probably a double-under. (CrossFit LAX) |
Warmup:
- 3 sets of
- 10 Overhead Squats,
- 2 min Double Under Practice
- HSPU/Wall Climb Practice
Training:
- 10 Wall Climbs
- 40 KB Swings (24/16kg)
- 60 Anchored AbMat Situps
- 80 Squats
- 100 Double Unders
- 80 Squats
- 60 Anchored AbMat Situps
- 40 KB Swings
- 20 HSPU (shortened ROM)
This was just an ugly, ugly slog to the finish line. The whole way through the workout, I kept thinking I was going to end up capping it after the double-unders, just in terms of time. However, I've been *terrible* about my diet lately, and felt I owed it to myself to beat the everliving piss out of me in retaliation for mistaking my fuel-intake for a garbage disposal. Warm-up was fairly uneventful. Struggled mightily with the double-unders, which after a week of not practicing, didn't exactly come as a surprise. It did make me start considering the requirement of doing 100 of them mid-workout, though. Decided to scale the initial 20 handstand push-ups to 10 wall climbs, which took me a few mini-sets to complete.
The first set of kettle bell swings I completed in two sets (I was having grip issues because of sweaty palms and using a dumbbell rather than a real kettlebell with a *real* handle to hang onto...). The sit-ups were where everything started to fall apart atrociously. It took a good 4-5 mini-sets to get through them, and my abs were on FIRE from about rep 30 on. Especially upper abs, where they attach to the ribs. That's one upshot of the abmat, where you have to unclench the abs on every rep, so you're doing a bit more work on every rep. Argh. The squats were hard, but not terrible. I ended up breaking them up a bit, just to get some blood back into, or maybe out of, my quads. Depth was good on every rep, but I was having trouble finding a good foot placement. Could have just been that as random smaller muscles fatigued (IT band, ab/ad-ductors), I was adjusting in a bid to ease up on them without really realizing it.
Double-unders. 100 of them. I've never done that many in a single workout. I decided to see how I did, and scale on the fly if needed. After "accidentally" cranking out 30 at once, I was determined to complete the prescribed 100. Several mini-sets later, I had done just that. Words cannot describe how awesome that felt. Not that I'm great at them yet, but this was a huge mental hurdle that I barely knew existed going into it. "How can I ever do 100 double-unders?" In small chunks, that's how.
With that out of the way, I opted to NOT scale or cut the rest of the workout. The second set of squats felt a little easier than the first, though it still took me two mini-sets to complete. The next 60 sit-ups nearly killed me. Seriously. The final 40 dumbbell swings were just a pain because of my grip slipping on the end of the dumbbell. I could have switched to holding the handle, but it changes the ballistics so much that I'm really not a fan of doing that with so heavy a weight. Some chalk and curses later, I was down to just the final handstand push-ups. I opted to do wall-walks, with 20 reduced-ROM handstand push-ups. I would be rewarded for doing more push-ups at once with fewer wall-walks. That carrot worked PERFECTLY, as I cranked out 5, then 7, then a final 8 handstand push-ups with only three wall-walks added in. That might be my constant scaling now, scaling that actually adds in a bit of work at the beginning and end of the mini-set (the wall-walk up and down), with some actual movement (the reduced-ROM HSPU), with a goal of minimizing the wall-walks and increasing the ROM.
Total Time: 47:30
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