More to consider
More workouts from the archives. It's interesting to go back to the earlier workouts, CF was clearly still experimenting and changing things up. There were more workouts that were technique-heavy, difficult, or equipment-limiting: L-situps, rope climbs, Oly-lifting. Interestingly, more running and benching too. If anything, I think as they're expanding their reach and client base, Crossfit is shifting to more accessible/scalable exercises...
I'm going to pull out more running workouts too, in possible preparation for the Urbanathlon (can you tell I'm dreading the running?).
Crossfit WOD 041014
For time:
75 pound Thruster, 21 reps
3 Pull-ups
75 pound Thruster, 3 reps
21 Pull-ups
75 pound Thruster, 18 reps
6 Pull-ups
75 pound Thruster, 6 reps
18 Pull-ups
75 pound Thruster, 15 reps
9 Pull-ups
75 pound Thruster, 9 reps
15 Pull-ups
75 pound Thruster, 12 reps
12 Pull-ups
Tabata hang squat clean 85 pounds
Bench press 135X21-18-15-12-9-6-3 reps rest 60 seconds between sets.
Tabata push-press 75 pounds
Snatch 95X21-18-15-12-9-6-3 reps rest 60 seconds between sets.
Tabata front squats 95 pounds.
Deadlift 135X21-18-15-12-9-6-3 reps rest 60 seconds between sets.
6 rounds for time of:
Run 400 meters
25 Burpees
For time:
150 Squats
Run 800 meters
150 Squats
4 comments:
Nice finds, the sprint/burpee combo sounds brutal. I also like the idea of combining Tabata intervals and barbell exercises. Dan John has suggested this be done with a front squat (eg, 95#).
For me, only the first interval is likely to be a "sprint", with the rest devolving from "jog" to "crippled shuffle".
My only concern about the Tabata/barbell work is that I may have to scale to keep it doable.
Ya, my score would be 1---maybe even 0---at most of those weights.
Sounds like we should give it a try!
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