Warm-Up.
Coach Nuno’s Running Warm-Up
Followed by…
“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.
Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.
Movements:
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)
Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.
(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)
Prize:
Pride
Liked Nuno’s video (good stuff) I’m planning on doing this workout today with my 16yr old son. Supper excited to share fitness with him ??
Plus June 1st (yesterday) was my birthday . 46 and ??
Hi,
today I did the workout of 30/05/19
https://www.crossfitinvictus.com/wod/may-30-2019-performance/#comment-593752
After I tried to start the today’s workout but I was very tired.
Happy weekend to everyone.
Not working out today, but def had to take a look at Nuno’s video. Thanks!
May 28 WOD A. E90s for 15 min 2 Snatch lift offs + Snatch 35#, 45, 55, 60, 65, 70, 75, 80, 85, 90, 95(f), 93(f) ***Still letting anything over 90# get to my head. 90 seems to go up fairly nicely, but I put more weight on the bar and get to that high pull and almost freeze up….GRRRRRR!!! B. AMRAP 12 min – 5 rounds + 23 reps 6 Power Snatch (scaled to 65#) – All UB prob should have gone a little heavier 9 BOBB – All UB 12 T2B – 1/2/9, UB, UB, 10/2, 7/5, 1/7… Read more »
At CrossFit Havoc again
A. Deadlift up to 435 double
B. Teams of 3:
300 wall balls
A does wall balls
B does handstand hold until C completes 10 calories on ski erg.
13:58
With partner Rx:
Time 16:21
Reps: 303
That’s a full 16 minutes!
Yesterday’s warmup ✅
A1. E2M x10
Power clean x1.1.(1)
80/80/90/90/95/95/95/95/100/100
A2.
40 cal rowing
40 DL 100 kg
40 cal rowing
~8:00
B. 4 rds @tempo
Hip trusts x5 150/160/170/170
Band pull aparts x25 15/10 supine/pronated
C. 4 rds
Single arm KB rows x10 25/32/32/32
Ab Wheel roll outs x12
Single arm PP x10 25/25/25/25
Biceps curls ET/IT
If you are doing this alone…
For time:
Run 400 meters
Thrusters x AMRAP in the time it took you to run 400 meters
Run 400 meters
KB Swings x AMRAP in the time it took you to run 400 meters
Run 400 meters
Wall Ball x AMRAP in the time it took you to run 400 meters
Run 400 meters
Box Jumps x AMRAP in the time it took you to run 400 meters
Enjoy and happy June! It’s summertime!