Saturday, February 22

February 21, 2020

 

"Grunt Work" Week 3
-------------------
Revisiting an old school Crossfit benchmark with "Barbara" today. Midline to close things out.

1. Mobility and Activation (~10:00)
2. Conditioning: "Team Barbara" (~30:00)
Extra
3. Midline (~15:00)

ACTIVATION
3 Rounds
5 Banded Pass Throughs
10 Calorie Machine
20 Banded Pull-Aparts

Directly Into…

3 Rounds
5 Ring Rows
10 Slow Air Squats
20 Second Front Plank

 

Team Barbara (AMRAP - Rounds and Reps)

In Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Working through a team version of this all bodyweight CrossFit benchmark
One athlete works while the other rests in "Team Barbara"
You and your teammate can split up the reps however you see fit
Complete all reps at one station before moving on to the next
Your score it total rounds and reps completed at the end of the 20 minutes
PUSH-UPS & PULL-UPS
Let’s choose upper body variations that allow you to complete at least 5 reps at a time for each movement during the workout
It is ok for you and your teammate to complete different variations of these movements
See further down the page for subs
ABMAT SIT-UPS
You can use two AbMats for this workout, one for each partner

 

**EXTRA**

 

Barbara (Time)

Five Rounds for time: 
20 Pull-ups
30 Push-ups  
40 Sit-ups 
50 Squats 
*3-minute rest after each round*

 

All bodyweight movements in this CrossFit benchmark workout
You’ll complete all the reps at one station before moving to the next
Your score is the total time, including rest, it takes to complete the 5 rounds
With 12 minute of prescribed rest on top of the work, this is a longer piece, lasting anywhere between 25-50+ minutes


UPPER BODY MOVEMENTS
Let’s choose upper body variations that allow you to complete each movement in at least set of 5
You can reduce the overall reps of the workout or choose a variation from the list further down the page

 

Metcon (AMRAP - Rounds)

3 Giant Sets:
50' Kettlebell Cross Body Carry (Left Arm Overhead)
50' Kettlebell Cross Body Carry (Right Arm Overhead)
10 Dumbbell Side Plank Rotations (Left)
10 Dumbbell Side Plank Rotations (Right)
Max Effort Unbroken L-Sit Hold

Rest 2 Minutes Between Sets

"Giant Sets" are big supersets, meaning you'll move directly from one movement to the next while prioritizing quality over speed
We’ll rest 2 minutes between sets to help maintain this quality
Choose challenging weights that still allow you to maintain unbroken sets
You can increase loading or stay at the same weights across
Record weights used and L-Sit times in the notes


See below for movement demos
Kettlebell Cross Body Carry: https://youtu.be/VVLAO4aGCVk
Dumbbell Side Plank Rotations: https://youtu.be/bomByhH8SQ4
L-Sit https://youtu.be/kDOjjpwar-s

SUBS
L-Sit
Max Effort Hollow Hold  - https://youtu.be/EJvFiNvuuXw

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