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.“Nicole”
As many rounds as possible in 20 minutes:
Run 400 meters
Max rep pullups
Your score is the total number of pullups you do.
0
WOD
5 RFT:
25 Kettlebell Swings (32/24 kg)
25 AbMat Situps
25 Hip Extensions
25 Knees to Elbows
Russian Swings with the kettlebells–to eye level.
WOD
4 Rounds for time:
Run 400m
30 Box Jump (24/20” box)
30 Wall Balls
“Grace after the holidays”
30 Clean and Jerks for Time
The clean can be any type of clean that gets the weight from the ground to the shoulders.
The standard weight for this is 135/95 lbs, but with all the holiday festivities, it appears that she gained some weight. So I would like many of you to go heavier than usual. If you scale up, pick a weight that you think will take you about 8 minutes. Post your weight and your time. Mine was 6:29 at a weight of 165.
Good luck!
WOD
4 Rounds for time of:
20 pullups
30 pushups (hands off)
40 AbMat Situps
50 Squats
No rest between rounds (just in case you were wondering).
Powerlifter Total
Back Squat, 1 rep
Bench Press, 1 rep
Deadlift, 1 rep
Same scheme as the CrossFit Total. Do as many warmup lifts as you need. Then take 3 attempts at as heavy a squat as you can. Note your heaviest successful lifts. Then move on to the bench press. Warm up, go heavy, and move on to the deadlift. Again, once you have done your warmup lifts, YOU ONLY GET 3 ATTEMPTS!
SAFETY
Here are some basic precautions that need to be followed for safety. I can’t take credit for writing these, so I can’t take credit for them, but I do endorse them:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the
problem. This will cost you in at least training time, and possibly time
off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be
merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do
so, without a misplaced sense of diminished self-worth. It’s a test, and
it’s designed to measure what’s there, not create something that’s not.
That’s what training is for.
Now go set some PRs!!!
WOD
5 Rounds for time of:
50 feet Overhead walking lunge (45/25 lb plate)
21 burpees
Let your trailing knee gently kiss the ground on each lunge.
General warmup, then jog a minute. Do running drills and 5 sprints (no longer than 100m). The first sprint should be at 70% speed, getting progressively faster, with the last sprint at 100%. Recover, then…
WOD
5X800m, with 90 sec rest intervals
800m is approximately 2 1/3 laps at the LRMC track.
Learn about the pose method of running. It decreases injury rates–better for your knees, hips, back, etc. More info is at posetech.com and at crossfitendurance.com.
