Warm-Up.
Couch Stretch x 60-90 seconds per side
Wall Slides x 5-10 sloooooow reps
Calf Stretch x 60-90 seconds per side
Followed by…
Take 10 minutes to work on handstand and pistol drills or progressions.
Followed by…
Air Squats x 15
100 Meter Warm-Up Run
Bear Crawl (Robotic Dog-like) x 20 steps forward
Bear Crawl (Robotic Dog-like) x 20 steps backward
100 Meter Warm-Up Run
Air Squats x 15
Then…
Complete as many rounds and reps as possible in 35 minutes of:
400 Meter Run
30/20 Calories of Assault Bike or Rowing
20 Front-Racked Kettlebell Walking Lunges (24/16 kg)
20 Toes to Bar
Challenge…perform the running and cycling/rowing portions of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. Breathe however enables you to move through quickly on the lunges and toes to bar, but once you start running again, work to resume nasal breathing as quickly as possible.
Do you wonder why it’s important to practice nasal breathing? Check out this article by Invictus coach Kirsten Ahrendt – https://www.crossfitinvictus.
Warm-up
Metcon: 4 rounds + 20 Lunge
Crunched for time today and also dealing with a stuff nose.
25 min amrap
5 rounds
Run 300m
20 cal row
20 35lb kB front rack lunges
20 ghd sit ups
4 rounds. Switched to 16kg KBs at round 3
3 rounds, 400 m, 6 cal echo bike; 2x24kg kb; nasal breathing, couldn’t breathe freely through the nose today, though.
A lot of people with the stuffy nose problem today! (including myself)
Haha yeh absolut pain in the … 🙂
Great WU Did Alt EMOM for 10 min Handstand practice 12 Alt Pistols Then… AMRAP 35min – 4 rounds + 10 lunges 400m Run – TM @ 8mph 20 Row Cals – 1:24/1:29/1:30/1:33/1:32 20 FR walking lunges @ 16kg – 10/10 all rounds 20 T2B – strict 15/5 all rounds ***Nasal breathing during the runs and rows…I’ve been doing a lot of nasal breathing since the first of the year…but this was tough. I used 35# DBs instead of KBs for the lunges…I wasn’t going to be able to get both KBs in the front rack without killing myself or… Read more »
4+20 lunges- did nasal breathing during the run and 20 cal row.
Great work Anika!
Bench /AMRAP conditioning (home/Sean) WU Started out as a Deadlift day but our bodies decided against. A.Bench 65/75/85% Sean: 155/175/195×11 P1RM: 266 from 255 Great Job! Seth: 235/255/285×12 P1RM:400 from 385 ?? A2. 5×10 Bench Sean:135/135/145/145/155 Seth: 205/205/215/225/235 Rest long enough to set up workout and put away weights B.20 min AMRAP 40 Box Step ups (raining so subbed for 400 run ended up being more difficult) 30 Cal row/ride 20 walking lunges 20 T2Bs/ K2Es Results: Sean 3 rds + 20 K2Es+20 WL+6 cal on bike Seth: 3 rds +40 BSUs +5 cal row The day started off bad… Read more »
That is some fantastic work Seth…doesn’t appear that you didn’t want to work today…haha..I know the feeling…I was on that same boat!
ARMAP 35 min of:
400m run | 30 – Cal row | 20 – Farmer’s carry walking lunge w/ 1.5p KBs | 20 -TTB
4 rounds + 20 walking lunges
+/- 1:30 pace for run/row | 10-10 walking lunges | 4×5 TTB
… given that I haven’t done TTB in years(?) happy with the result despite the difficulty … rough.
Way to go on the ttb! They always give me tailbone pain too.
First time for my wife joining in today and training together so was good fun!
Complete as many rounds and reps as possible in 35 mins
Me 4rds + 30cals hand bike + 10 TTB
Kat subbed TTB for hanging leg raises- 5rds
Prob could have gone a little harder but running outside in the cold was hard work!
So fun! Luke and I used to train together a lot but lately our schedules don’t really allow it. Glad you guys had a good time!
That’s awesome! Great job, team!