Excited to have the new platforms finished and anchored!
Conditioning:
21-18-15-12-9-6 rep rounds of:
Sit-up Slammers (12/8) @ 2m
Kettlebell Push-ups*
Squats*
Run 200-300-400-400-300-200m*
For Time
(20:00 cap)
*Burpees can be substituted for KBPUs and SQs.
Run 200m after round of 21, 300m after 18, 400m after 15, etc..
Strength:
Bear Complex*
3-rep max
(15:00 cap)
*Clean to Front SQ to Push Press to Back SQ to Push Press
Connection of any of these movements is allowed. I.E a squat clean thruster would include the first three movements.
Flexibility/Mobility:
Side Straddle – 1:30/side
Butterfly – 1:30
Elevated Cat Stretch – 1:30
Royal Huddleston Burpee Challenge:
Day 86
Post time, max load, and experiences to comments
20:19 RX
73# Bear Complex
Thanks to my gal Susan for the push !
73# bear complex
I was almost done with the 400m run after the round of 15 at the 29 min cap. Kbpu on knees round 18 and 15.
88# bear complex
20 min cap
Got through 3PU in 12 round at cap, Rx.
88# 3-rep Bear complex
Through rep #12 round.
55# 3 rep max bear complex– however I could have got 60# (completed 2.5 reps) if I hadn’t done 3 at 55#. Next time stop and add more weight if I think I’ll be able to complete more.
20:02
Completed 115# bear complex. Failed at 145 and 135# on 3rd reps.
22:43. Rx had 25 m of 300 m and 6 round left. 103# on bear
CWOD: 19:28 Rx
SWOD: 0#
Legs sore and fatigued from my half marathon yesterday.
20:28 (was 50m away from completing round of 9)
Skipped Bear complex out of safety (since the only two times I’ve been injured in Crossfit were doing a lift the day after a race)…
CWOD: 18:23 Rx
SWOD: 165#
Oh and CWOD was Rx.
CWOD: completed 12 rep round. Mods for wrist: GHD SU and dumbbell PU on knees.
SWOD: DL 223# x3. 18# 1RM PR.
CWOD: 19:08 Rx but did 65+ distances on runs (100/200/300/300/200/100). First time jogging and out of the boot since rolling ankle.
No SWOD
Forgot to ask how to calculate my score. Hit time cap with about 150m left of second 400m run. Did burpees on 18 and 12. Did first 10 pu rx and then modified others with combo of both knees down and one knee down.
Was exhausted for bear complex and increased weight too fast. Did 1 rep at 95lbs and 2 at 75lbs. Failed third rep
First class, check!