Here we go... CrossFit... Repeatable and tested... Are we better or not?
BTW ~ I passed the Level 2 Certification...so that means that I am now a L-2 CrossFit Trainer...
Not that it means much...but it's cool...
LEAD FOOT is a WOD we have done a few times... Let's find out if we are more in-shape or less...
HERE was past...
Warm-Up
30 Cal LIGHT Row
5 Spidey & Reach (ea)
10 Slow Scap Ret.
20s Sampsoin
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25 Cal Mod Row
5 Walkouts
10 Kip Swings + 1-3 Strict Pull Ups
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20 Cal Fast/Mod Row
5 Burpees
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HSPU TEST
AMRAP in 5min:
Strict HSPU (past test HERE)
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Specific Primer
3 Rnds:
20s Row
5 Burpees
3 REPS*
*Rnd #1 = Chin Over / #2=TTB / #3=C2B
REST 2-3 Min then begin
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LEAD FOOT
P#1 ~ AMRAP in 4min:
27 Cal Row
27 Burpees
27 C2B
4 MIN REST
P#2 ~ AMRAP in 4min:
21 Cal Row
21 Burpees
21 TTB
4 MIN REST
P#3 ~ AMRAP in 4min:
15 Cal Row
15 Burpees
15 Pull Ups
These guys did Reps at KB SDLHP, Burpees & Mod Pull Ups & Floor TTB
Johns ~ 8 PU / 1+5KB / 1+2Burpees
Mitchell ~ 1+1KB / 1+21KB / 1+4PU
Plawman ~ 1+10KB / 1+10Burpees / 2+ 15KB
REGULARS
Casey ~ 15 C2B (69 Reps) / 19 TTB (61 Reps) / 1 Rnd (45 Reps)
tb ~ 21 HSPU (4-3-3-3-3-2-1-1-1) / 1 Rnd (81 Reps) / 1+5cal (68 Reps) / 1+15cal (60 Reps)
27 Cals = 1:05 / 12-15 C2B
21 Cals = 53s / 5 cals w/ 21s left / TTB = UB
15 Cals = 33s & 2nd rnd was 45s on clock...could not push harder to get to burpees / 9-3-3 Pull Ups
GREAT JOB on Level 2 Cert.
ReplyDeletesb - 40 HSPU(4-4-4-4-4-4-3-4-4-5) / (73reps) / 1+11cal (74reps) / 1+30reps (75reps)
27 cals = 1:12 / 13-7-7 c2b
21 cals = :55 / 15-6 ttb
15 Cals = :45 & :40 / 10-5 pull ups
Then: 10 min. recovery bike. L-sit hold on the 2-4-6&8min. 20-15-15-15 seconds.
C2B was 13-6. Not 13-7-7.
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