2-4-6-8-etc for 22 Minutes

Jimmy likes to test our mettle on Saturdays, but those tests are also usually built around getting us ready for what is to come. The 2019 CrossFit Open is coming and Dave Castro is going to push our limits and expose our weaknesses — I think Jimmy is trying to shore up the walls a bit when he writes his workouts.

This morning I made it in for the Team WOD with both girls. Ev had to work, but we had 3 out of 4 Fitzy’s present and accounted for. We were joined by Lara & Jordan, Drew, Larry, Megan, Kelly & Trey, Heather, Megan, and Lisa. And Drea stopped by for a bit as well. I think that’s everybody.

Castro is coming!

We started with a little 3 round warm-up:

  • 250m row or 1 minute on the assault bike
  • 8 med ball cleans
  • 8 med ball shoulder press
  • 8 glute bridges

After that we paired up in teams of 2 and started warming up for some double kettlebell work — double kettlebell snatches and double kettlebell thrusters. Larry and I teamed up today and worked with 35# kettlebells, which was heavy but not too heavy. I may have been able to go with 45#, but not for as long or as quick as we pushed.

The workout was simple:

  • 22 minute AMRAP
  • start with 2 reps each of:
    • double kettlebell snatches
    • double kettlebell thrusters
  • add 2 reps each round thereafter
  • 2-2, 4-4, 6-6, 8-8, etc.

We decided early on (with some early input from Jimmy) to try and keep our sets small — 3 or 4 reps max. That turned out to be very good advice. 🙂

We made it through the round of 24 and then 8 of each movement in the round of 26 as time ran out. (Score: 24+8).

My left shoulder got cranky about the round of 14 or 16 and I won’t say that I managed a full lockout at the top of every snatch — some were better than others — but we kept moving at a pretty good pace and never really slowed down much.

AJ & Mickey paired up and did it with 20 or 25# kettlebells and made it through the round of 20 plus a few. And I think everybody else was in that 20-24 range by the end as well. Great work everyone!

Not too shabby for a Saturday. Thanks for being my partner Larry! 🙂

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