Warmup:
-Greg Amundson's CrossFit Warmup
-Split Jerk: 45x4, 95x4, 135x3, 155x2
Strength:
Split Jerk: 168x4x4
L-Sits: 5x10 sec holds
Conditioning:
"Dirty Sweatpants Romano":
10 minute AMRAP of:
-1 Stone to Shoulder @ 116#/1 Tire Flip
-2/2
-3/3, etc...
6 Rounds + 7 Stones + 3 Tire Flips.
Showing posts with label atlas stone to shoulder. Show all posts
Showing posts with label atlas stone to shoulder. Show all posts
Thursday, March 29, 2012
Wednesday, March 21, 2012
Sunday 3.18.12
Warmup:
-Greg Amundson's CrossFit Warmup
Strength/Conditioning:
1 minute on, 1 minute off for 20 minutes of:
-1 Rope Climb @ 15'
-Max Reps Stone to Shoulder @ 116#
65 reps.
For this workout, I started with the stone on a box at about waist height and lifted it to my shoulders from there. My legs were absolutely trashed from the CF Games Open WOD on Friday, so I was unable to use my legs in any capacity today. I really enjoyed the strongman training today. It has been a while since I've done any, and I think it's time to mix some more in.
-Greg Amundson's CrossFit Warmup
Strength/Conditioning:
1 minute on, 1 minute off for 20 minutes of:
-1 Rope Climb @ 15'
-Max Reps Stone to Shoulder @ 116#
65 reps.
For this workout, I started with the stone on a box at about waist height and lifted it to my shoulders from there. My legs were absolutely trashed from the CF Games Open WOD on Friday, so I was unable to use my legs in any capacity today. I really enjoyed the strongman training today. It has been a while since I've done any, and I think it's time to mix some more in.
Saturday, November 26, 2011
Saturday 11.26.11
Warmup:
Bench Press: 45x5, 115x5
Weighted Ring Dips: Bodyweight x5, 25x5
SWOD:
Bench: 145x5, 165x5, 190xMax Reps (6)
Weighted Ring Dips: 53x5, 61x5, 69xMax Reps (3)
Metcon:
10:00 AMRAP of:
*5-4-3-2-1 116# Atlas Stone to Shoulder
*50ft Bodyweight Sled Push
1 Round + finished set of 2 stone to shoulders.
Bench Press: 45x5, 115x5
Weighted Ring Dips: Bodyweight x5, 25x5
SWOD:
Bench: 145x5, 165x5, 190xMax Reps (6)
Weighted Ring Dips: 53x5, 61x5, 69xMax Reps (3)
Metcon:
10:00 AMRAP of:
*5-4-3-2-1 116# Atlas Stone to Shoulder
*50ft Bodyweight Sled Push
1 Round + finished set of 2 stone to shoulders.
Saturday, September 17, 2011
Saturday 9.17.11
"Strongman Day"
Warmup:
A few zercher walks with the empty yoke.
SWOD:
Max 50 foot zercher yoke walks with 1.5x bodyweight (275#) in 2 minutes. Rest 10 minutes and repeat.
-5 lengths + 9 feet first attempt, 5 lengths + 12 feet second attempt
A zercher walk is basically carrying the crossbar of the yoke across your forearms and biceps while you walk with it. It absolutely fried my lower and middle back. The amount of force it places on your core is unreal. I focused on trying to stay tight as best as I could, but I hit failure more than a few times.
Metcon:
5-4-3-2-1
Atlas Stone to Shoulder w/ 116#, with one 20 foot rope climb in between each set.
7:52
I had to do a shortened WOD in order to finish in time to coach class, but this one still smoked my grip. My rope climbs have improved dramatically. This was the first time I have ever used them in an actual WOD. Even though I only did 11:52 of actual work today, this was easily the heaviest day of the week for me. Officially smoked.
Warmup:
A few zercher walks with the empty yoke.
SWOD:
Max 50 foot zercher yoke walks with 1.5x bodyweight (275#) in 2 minutes. Rest 10 minutes and repeat.
-5 lengths + 9 feet first attempt, 5 lengths + 12 feet second attempt
A zercher walk is basically carrying the crossbar of the yoke across your forearms and biceps while you walk with it. It absolutely fried my lower and middle back. The amount of force it places on your core is unreal. I focused on trying to stay tight as best as I could, but I hit failure more than a few times.
Metcon:
5-4-3-2-1
Atlas Stone to Shoulder w/ 116#, with one 20 foot rope climb in between each set.
7:52
I had to do a shortened WOD in order to finish in time to coach class, but this one still smoked my grip. My rope climbs have improved dramatically. This was the first time I have ever used them in an actual WOD. Even though I only did 11:52 of actual work today, this was easily the heaviest day of the week for me. Officially smoked.
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