Workout of the Week - Say (almost) Hello to My Little Kettlebell
Kettlebell ordered! Don’t have it yet so don’t expect any of that yet. Soon…..
It is my (Tony) second workout of the week and I’m guessing you already sense a theme if you read even four of the words from the previous workout primer.
Theme One: Underestimating….again. It’s a bad feeling when you put on a timer for 25 minutes and round 1 of 3 takes 8 minutes.
Theme Two: Back Squats. I don’t have a squat rack and my little legs are built more for speed and endurance than cleaning a blue whale with a belly full of krill (*coughALcough*), so doing some lighter weights but more reps are the name of the game right now.
3 ROUNDS FOR TIME:
800m Row
30 Hang Power Cleans (95/65lb)
30 Shoulder to Overhead (95/65lb)
30 Back Squats (95/65lb)
I would use the excuse of not having chalk as a reason this took so long but 26 minutes and 30 seconds later, it would have taken a little more than a couple of chalk rubs to help.
As much as I am not super thrilled with some of the times I do get, I am keeping track of all of the workouts I do and repeating them to see what the improvement is.
I did improve on one of my favorites *(21-15-9: Thrusters and Bar Facing Burpees) by over a minute from one week to the next. While my fitness didn’t improve that much in a week, I think it shows how much just learning about the workout and then pushing just a bit more can do. Or I just dogged it hard on the first go-around to make myself feel better the second time…..yeah, that’s probably it.
MORE FUNCTIONAL FITNESS
Get ready for some shoulder to overhead, front squats, and box jumps with a twist!
Looking for some pro-tips when it comes to dropping-in at a CrossFit gym? Read this.
This week’s workout comes from our drop-in at CrossFitEO in Munich, Germany.
This week we’re coming to you from Salzburg, Austria with 3 barbell complexes and a common movement like you’ve probably never done before in the workout…
Grab some dumbbells, this quick workout will have you feeling the burn!
Who’s ready for a long (but epic) sweat session?! This one comes from CrossFit B’Bros in Budapest!
Here’s an awesome partner workout from one of our favorite boxes in Munich, Germany!
3 Rounds at 85% sustained effort: Run 200 meters, 5 CTB, 5 TTB, 5 Pull-ups, Assault Bike 400 meters, 4-6 Strict Ring Dips, 12 Hand-release push-ups, 200 M Row, Rest walk 2 minutes, 30 seconds between rounds
A little bit of everything here to build that strength!! Chest-to-bar pull-ups, Row, Strict Ring Dips, Ring Push-ups, Assault Bike and plenty of rest in between. Check it out!
3 Rounds For Time of: 30 Wallballs, 20/15 calories on the assault bike, 10 deadlifts, 65% of 1RM
4 RFT (rounds for time) starting every 6 minutes of: 12/10 cal row, 8 CTB pull-ups, 8 box jump overs, 16 KB swings = 70/53 lbs., 8 box jump overs, 8 TTB, 12/10 cal bike
AMRAP 10: 10 Power Cleans (155/103 lb), 10 Bar-Facing Burpees, 50 Double-Unders
#WorkoutoftheWeek 9.9.2019 comes to us from CrossFit LoDo in Denver, CO. Read more in the blog!
#WorkoutoftheWeek 9.2.2019 comes to us from Revival Strength and Marcus Filly’s ATS programming, Day 29.
For Time @ 75%: 18-14-10-8-6 reps of: Dual Russian Kettlebell Swings 70/53 , Dual Kettlebell Rack Reverse Lunges (total reps) 70/53, Rest 3mins. For Time @ 75% : 8-10-12-14-16 of: Burpee Plate Jumps, KB Snatch R 70/53 , KB Snatch L 70/53
#WorkoutoftheWeek 8.13.2019: Move Steady - Three Rounds For Time: 40m Single Arm KB Rack Carry/arm 70/53 , Assault Bike 1/.8 Miles , 15 Supine Toes to Bar 20X0 , 15 KB Sumo Jump Squats 70/53
We’ve got an awesome partner workout from CrossFit Vienna for ya! Get ready to SWEAT!