HPA GOLD:
For Time @80-85%
2,000m Row
800m Run
3 Mile Airdyne
+
15 Minute Rest
+
For Time @80-85%
3 Mile Airdyne
800m Run
2,000m Row
HPA - Power
A. Split Jerk, 1 moderate rep every :60 x 10-12 sets (no more than 70%RM)
B1. Standing Strict Press, moderate set of 6-8 reps x 4 sets rest :45-:60
B2. Strict Pronated Pullups, 6-8 reps x 4 ets rest :45 - 60
+
EMOM for 12 minutes:
1st min: Unbroken CTB, 6-10 reps (keep moderate sets)
2nd min: Unbroken Kipping HSPU, 6-10 reps (keep moderate sets)
+
15 minutes of upper body mobility and stretching
Gold
ReplyDelete3 rounds for time
1.5 mile airdyne
400 meter run
Time: 21:51
Max HR 180
Avg HR 175
Rest 15 minutes (HR recovered to 106)
3 rounds for time
400 meter run
1.5 mile airdyne
Time: 21:50
Max HR 184 (at very end)
Avg HR 175
Didn't have a rower so altered workout to what I thought would be a similar time domain. This sucked. I had switched to the Gold program right before my parents got in an accident and then had to train sporadically for a few weeks. Got my strength back up while on power program and now I am back on gold through Crossfit Open. I have decent strength for my size and it takes lots of effort, time, and focused training to improve my strength. However I think my conditioning can drastically improve while maintaining a somewhat similar strength level, so Gold program it is.
Power:
ReplyDeleteA. Completed 195
B. Completed.
+
EMOM Completed.
Power:
ReplyDeleteA. COmpelted at 125
B. Completed at 75#
C. EMOM completed, subbed UB CTB with butterfly 6 reps