Spring Break, Palm Sunday, something about basketball… It appears that many members are consumed with non-CrossFit activities. And that’s okay.
Kelli was the only athlete to attend the 8:30 session, so I joined her for the strength and conditioning. I always enjoying working out with Kelli, and today was no exception.
Bench Press (Establish baseline 1RM)
20-minute time cap
I worked up to 175. Yup, just 175. It’s no secret that the bench press is one of my least favorite activities. It’s also a lift that I should so later in the day.
Metcon (7 Rounds for reps)
Work 90 seconds; rest 1 minute between rounds
Rotate through the following activities:
A. 5 Muscle ups (ring or bar)
B. 20 Knees to elbows
C. 20 Toes to bar
D. 30 Abmat sit-ups
E. 30 Abmat back extensions
F. 30 Stiff-legged deadlifts (55/45% of bodyweight)
E. 30 Back squats (55/45% of bodyweight)
Complete max reps double unders in remaining time.
Wow, this was more difficult than I imagined it would be. And fun! I began by completing 5 unbroken muscle ups (not even having warmed up muscle ups) and 58 double unders. Fifteen & 5 unbroken reps of knees to elbows and 63 double unders. Toes to bar were more challenging today, you know, because I had just completing knees to elbows. Ten & 5 unbroken reps, 5 singles, and 49 double unders.
Abmat sit-ups, back extensions, and stiff-legged deadlifts (80#) were completed in unbroken reps, followed by 64, 61, and (a mere) 41 double unders. My hamstrings were on fire! I didn’t drop the bar from my back, but I certainly rested to shake out my legs during back squats, and finished with a whimper. Just 23 double unders.
That’s a total of 359 double unders. I’ll take it.
Still haven’t done 15.5. Highly unlikely that I will. I see no good reason for doing so.