HPA-Gold:
4 Sets- all out
4 Thruster @115/85
8 Power Clean @115/85
12 Burpee
Rest 5-6m b/w
+
2 Sets- all out
35 cal Airdyne
Rest 5-6m b/w sets
+
15-20 Minute Z1 Airdyne
HPA-Blue:
A. CGBP; 5-4-3-2-1; rest 2m b/w sets
B1. S2OH; 15 reps for time @95/65, rest 20s
B2. Pullup; 15 reps for time, rest 20s
B3. Airdyne; 25 seconds all out, rest 3-4m x4 sets
HPA - Power
gymnastic based w/ slight aerobic %
5 sets @ 90% effort
10 Cals on Assault
8-10 Unbroken CTB
rest 1m30
+
rest 5 min
+
5 sets @ 90% effort
10 Cals on rower
8-10 Unbroken Kipping handstand push ups
rest 1m30
Ok I'm new to this what exactly is CGBP?
ReplyDeleteAnd if we don't have an airdyne im assuming the rower is the equivalency.
Carlis its close grip bench press
ReplyDeleteawesome, thanks
ReplyDeleteClose grip bench- 80-85-90-95-100.
ReplyDelete+ as Rx but subbed airdyne for rower. 13 cals each round.
Blue
ReplyDeleteResults
A) 185#x5, 205#x4, 225#x3, 245#x2, 265#x1
B1) 20s, 16s, 16s, 16s
B2) 17s, 17s, 18s, 17s
B3) 20Cals, 20, 16, 15
*struggled with my rhythm on the 1st set of S2OH.
*i thought I was gonna have visit with pukie today. Got a little light headed during the last set.
Carlos welcome to the Goon Squad...lol
ReplyDeleteBlue
ReplyDeleteFellow late 30s goon at Crossfit Redline in Naples, FL!
A) 185x5, 205x4, 225x3, 245x2, 265x1. Just trying to keep up w Vic. 265# is a 20# PR
B1) 21secs for all.
B2) 17secs for all
B3) 20 cals each round
Goon squad huh? Ill
ReplyDeleteMid 30s
Gold
Round 1- 51sec
Round 2- 46
Round 3- 42
Round 4- 45
35 cal row
Round 1 1:30
Round 2 1:35
15min ME row
3,725 meters
Gold
ReplyDelete1- :55
2- :59
3- :56
4- :58
+
1- 1:00
2- 1:28
+
15 min AD
A. 165, 185, 205, 215, 225
ReplyDelete+
0:18/0:30/forgot to record cals on air dyne for first two sets
0:17/0:24/ N/A
0:16/0:24/12
0:15/0:25/10
Blue
ReplyDeleteA. 145, 155, 165, 175, 185
B1. 25, 23, 22, 21
B2. 19, 18, 18, 20
B3. 9, 9, 8, 8