I have to admit that I was a bit leery of going in for today’s team WOD after doing 19.4 last night and suffering “crossfit cough” until several hours after the event. But the only body part complaining was my left knee, so I decided I should go in — especially since I missed Weds & Thurs due to the blizzard.
So I shuffled in with quite a few other folks — Caleb & Megan, Lara & Jordan, Vanessa, Lisa & Nick, Drew, Stacy, Melissa, and maybe one or two others. We were there to do a workout designed by Larry, so you know it was going to leave a mark by the time we were done. 🙂
We did a brief warm-up, paired up and went through some movement standards. I worked with Caleb today and didn’t really scale much, so I’ll take that as a good sign that my body wasn’t too fried.
- Teams of 2 (or 3) – each member must complete all reps before moving on
- AMRAP #1 (15 minutes)
- 15 push press 115/85#
- 25 walking lunges
- 15 SDHP 115/85#
- 20 goblet squats (53/35# KB)
- 100 single unders
- 5 minute rest
- AMRAP #2 (15 minutes)
- 15 deadlifts (205/155#)
- 20 mountain climbers
- 20 kettlebell swings (53/35#)
- 20 push-ups
- 15 box jumps (24/20″ box)
For the first AMRAP, I didn’t scale anything and Caleb actually scaled up to a 70# kettlebell for goblet squats. I did pretty well for the first round and was fading by the end of the second — I got through my jump rope and Caleb finished his in the first minute of the rest between AMRAPs.
For the second AMRAP, I scaled box jumps to step-ups on a 20″ box to avoid ticking off my knee further, but that was my only scale. And Caleb continued to chug through the KBS with that 70# kettlebell, plus did 24″ box jumps.
Except for the single unders, the walking lunges, the mountain climbers, and the box jumps, we pretty much just alternated doing 5 reps each. I did one round of push-ups with 10 reps, but that was the only deviation there.
So we got through 2 rounds of the first one (bleeding into the 5 minute rest) and 2 rounds of the second one (with about 15 seconds to spare). Not too bad really — but I was pretty tired afterwards. 🙂
Thank you Caleb for being my teammate today — and everybody was pretty much flying right along. And thanks Larry for a fun workout!