The CrossFit gang at the Spartan!
Warm-Up
Coach’s choice
WOD prep
Dumbell Thrusters build to a heavy 3
WOD
Hang Tight
3 rounds for time fast and heavy
400m run
21 Dumbell thrusters
15 Toes to bar
400m run
18 Dumbell thrusters
12 Toes to bar
400m run
15 Dumbell thrusters
9 Toes to bar
Scaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Option 2 athletes can perform this workout as prescribed, just with lighter dumbbells. If unable to do toes to bar perform knees to 90. Option 3 athletes can reduce the reps shorten the runs and perform ab-mat sit-ups,
Option 3:
Hang Tight
3 rounds for time
200m run
15 Dumbell thrusters
30 Ab-mat sit-ups
200m run
12 Dumbell thrusters
24 Ab-mat sit-ups
400m run
9 Dumbell thrusters
18 Ab-mat sit-ups
Endurance & Stamina
3 x 2000m row / 2 min easy between rows.
CFS Brief:
Day 8 of 21 day challenge.
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Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
Hang Tight – 13:48. #35 3R. #25 Thrusters. K290. Did 400M run but last week tweaked calf and felt it again so switched 50 cal bike for last two runs.
Started the morning with a “few” calories on the bike…but the wine and food for Mother’s Day dinner were all worth it!
Heavy 3 DB thrusters @ 45#
WOD: 15:24 @ 50 cal bike each round (instead of run), 20# DB, TTB as Rx.
Foot / ankle progress…played softball for the first time this season…just DH…went 4/4 with two singles, a triple and a home run…ankle mobility is still challenged and was sore this morning, but it’s nice to be getting back in the “swing of things!”
Heavy set of 3 Thrusters: 30#
Hang Tight: 15:12 400M Run | 20# Thrusters | T2B
This one was a bit of mind over matter for me today. I had to power through the thrusters. The run and the T2B definitely went more smoothly than those thrusters. Congrats to everyone who participated in the Spartan Race!!
I see what you did there Slugger – nice job at the plate!!
Way to go John – I saw you get on the bike for the last round, so am glad to hear that was more preventative than anything else. Plus, you love the bike!!
Road WOD at Crossfit Veracity in Summit NJ:
Complex – Power Snatch + Hang Power Snatch + Hang squat Snatch. Work to one heavy. – 125#
12 Min AMRAP – 5 + 0 of:
5 Front Squats (185rx) – 135
7 Ring Dips
9 Burpee over Bar
Hang Tight- 17:09 Mods: 30 calorie bike, 15/12/9 12# thrusters, 15/12/9 T2B
I knew this one would be tough with my limited quad strength – round 1 I was still on the bike trying to get to 35 cals and everyone was already on their thrusters so I decided my number was 30. Thrusters also tested my quads so I went with the lower quantity. My silver lining was the T2B – I managed to get in all of them (first 2 rounds in 2 sets, last round unbroken!) I love the commaraderie of the 5:30am crew – cheering through to the last finishers. I needed it today – thank you!
Thanks for cheering me on at the end, John! I needed it!
Way to get after it Tracey and get it done!
Swing, batter, batter, batter! Nice job! And thanks for the encouragement today, too. It helped!
Hang Tight
16:11@ 50lbs
45#x3
15:15 (400m,25#,knee290)
9:54
Prep 45#
9:54 (25# DB strict press, K^)
Couldn’t go fo BD thruster. fellung a discomfort on my left knee.