Warm Up
Two sets of:
Run x 300m
Passive Supinated Grip Hang on Pull-up Bar x 60 seconds
Prone Plank x 30 seconds
Two sets of:
Front Rack Kettlebell Carry x 50ft
Front Rack + Left Kettlebell Overhead Carry x 50ft
Front Rack + Right Kettlebell Overhead Carry x 50ft
Double Kettlebell Overhead Carry x 50ft
A.
Every 3 minute, for 21 minutes (7 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+, 101, 101+
B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
A. 145# 5# from last 1rm 2.5# under lifetime pr
B. rx russian swings 9:15 19 sec faster than last time. Lifetime PR is 9:11 in 2013.
It
Only time for Helen
8:34 RX
Smoked.
A. Worked up to 110#
B. 11:32
170 Strict Press
12:05 RX
SP 115
HELEN 9:49 45lbs KB
A: 155lbs
B: 15:57
Just started doin these CrossFit workouts, def gotta improve in my running. Nice and short workout but shit kicked my ass idk how you guys are getting such good time lol
A: 230#
B:RX11:55
115# 1RM- shoulder is final feeling stronger
Helen
13:56
Modified pull ups to 8 strict. Kipping wasn’t feeling good.
I Will be doing this Performance Workout today along with Today’s Fitness workout. I’m 65 I’ve had a double bypass I died 1 time and almost died 3 other and now I’ll now be needing a Heart Pacer. I’m going to start a YouTube channel today June 28 2023 and post the workouts I do today on YouTube what I do in hopes to inspire others never give up just push forward.
Appreciate you sharing, Marc. Great reminder for us “younger” guys (as in myself) in our 40s to shut the hell up and stop making excuses.