Burris meeting #thedavecastro.
Conditioning:
Option 1:
21-15-9 rep rounds of:
Burpees
Toes-2-Bar
Box Jumps (30/24″)
Run 300m
For Time
…Rest 3 minutes
Strength:
Cluster
3-rep max
Option 2:
2017 CrossFit Games Open WOD 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie row
55 Handstand Push-ups
For Score
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
*After each exercise is complete, note the time for the tiebreaker
A detailed description of standards, Masters 55+ and Scaled adaptations can be found HERE.
Flexibility/Mobility:
20 PVC Passovers
T-spine mobility – 2:00
10 Skin-the-Cats
Hip Capsule – 1:30/side
Royal Huddleston Burpee Challenge:
Day 44
Post time, score, and experiences to comments
17.4 181 masters scaled
17.4
196 Scaled
11:15 Tie Break
Note for future..If I were going to do this again I would try the deadlifts and wall balls in bigger sets and be on the rower between minute 5-6 – it’s always good to have a plan anyways! Even if it kills ya 🙂
17.4: 201 Scaled. Tie break 9:17
Holy HRPU, those were tough.
Yay Sarah! Way to go girl.
Thanks Rhonda! You did great too!
I really struggled through those HRPU, even with all the extra work I’ve done on PUs! Nothing like the Open to highlight my weaknesses! 😉
T.
13:28.
14:31
I couldn’t catch you T
You know your t2b were bad when you felt like you killed the burpees!
CWOD 17:27. Not all t2b made contact, but that’s the most reps I’ve ever done successfully.
20in box
17.4 190 reps scaled tiebreak 11:41
Getting over a respiratory bug from last week. Impressed that I was able to do this well.
20:08 cwod. 24″ box. Hanging knee raises.
24″ was a step up from the usual 20″.
#125 cluster. Could have gone higher.
Earlier, ran/sprint 1.5mi in the heat. Ouch.
17.4: 179 Rx with 9:52 tie break time. 1 rep PR and 0 no reps. Happy with that
17.4 redo
43 reps into the HSPU, 5 less reps than before.
However, shoulders were still tired from Saturday. I followed my strategy, and had the faster splits I was looking for. Need to follow it next time when fresh!
DL: 14-11-9-8-7-6
WB: 23-20-12
Row: kept above 1100 cal/hr
HSPU: 5’s, 4’s, 3’s, 2’s (went down to next # as I began to struggle on last rep).