Warm-Up
Coach’s choice
WOD prep
Strict press 15 minutes to build to a 3 rep heavy.
WOD
Magic Carpet Ride
Option 1 RX
1,000m row
50 Plate push-ups
30 pull-ups
50 sit-ups
1,000m row
Option 2
1,000m row
40 Plate push-ups
20 pull-ups
50 sit-ups
1,000m row
Option 3:
1,000 meter row
30 knee push-ups
20 ring rows or barbell pull-ups
30 sit-ups
1000m row
Post WOD:
Banded overhead distraction 2 minutes per side.
Endurance & Stamina:
10k bike for time.
CFS Brief:
Free class Friday, August 3rd for anyone looking to try CrossFit for the first time.
Wod prep: 3 rep heavy strict press = 120# (PR for 3…previous 1RM was 120#)
WOD: 16:29 Rx
3 Rep Heavy Strict Press: 70# (I believe this was previously my 1 Rep Heavy)
Magic Carpet Ride: 17:51 Rx
Thanks to JL for “warming up the rower” for me 🙂 I really liked this workout as part of it played to my strength (the body weight movements) and part of it pushed me to just hang on to that rower. Thanks Frozen!!
Crossfit Minneapolis
8 rounds for time
250M row sprint
Rest 30 rec
2 rope climbs
Rest 1 minute
20:55rx
Nice job! That looks like a fun one 🙂
3 rep heavy strict press: 60 (my one rep max is 85 from the comp)
Magic Carpet Ride: 20:36 (ring rows)
Would have loved to do the pull-ups but I would still be there 🙂
Way to get after it in the twin cities!
And I thought your strength was your height …. bahahaha
Thanks as always for foreshadowing the WOD for me so I know what to expect Deb.
Hang on to that rower Ken!!!
14:34 RX
135 for strict press
14:56 rx. That second 1,000 was WAY harder than I thought it would be!
120 for Press
14:11 RX
Mind blown by the Games athletes that rowed a 2 minute 500m pace for 3 hrs!!