Warm Up:
Smokestack Lap
3 rounds of:
10 Sec Hanstand Hold
10 OHS
5 Dips
WOD:
4 rounds for time of:
100ft Weighted walking Lunge
Box Jump, 30 Reps
Weighted Pull ups, 20 Reps.
Small group to get the week started. Only 6 athletes. Good push by everyone!
Loading options for lunge were 2 25# plates or 1.5 pood KB's
Box heights were 20-24 inches.
Pull ups weighted with 20# vest.
Post loads and times to comments.
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
8 comments:
M 31/5'11/185
17:20
Thanks for the good coaching this morning. The 20# vest was a great way to add weight to the pull-ups.
M/25/5'10"/170
Today: Rest for time!
Sunday: 20:16
Ops management at my globo on Sunday was a bear; getting the weight belt on and off took me about 30 seconds each time, which really slowed down my time.
M/46/5'8/178
Made today a rest day. Did the MCM Half Marathon yesterday. Knees are hurting but completed the race 2:14.
Rest day. Historic Half yesterday: 1:52. Knees hurt but legs were stronger than in previous races...thx to XF!
F/43/5'
19:36
Did not use any weights on lunges or pull-ups; Used black band for Pull-ups and did step-ups on box.
Coach Paul, thanks for the assistance.
M/32/5'9/165
Lunges - 35# plates in each hand
Box Jumps - as Rx'd
Pull-ups - 35# plate on belt
27:22
-performed at home while on leave.
-Only had 35# not 30# so went up instead of down on the weight. Pull-ups were by far the limfac.
-had to put the weight on the belt, but I don't think that really slowed me down that much. 80 weighted pull-ups slowed me down plenty.
Tom B
M/36/5'10/195
22:21
2 x 25lbs plate, box jumps as required, weighted vest for pull ups. Tough grinding workout, would have been better with the group.
Wes
M/25/5'10/183
Ran the historic half marathon on sunday
1:59:59
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