Use this as your warm-up 3 Rounds 10 Push-ups 15 Dips 10 Bench Press-Warm-up weight
Then Work up to 1RM on Bench Press-15min time limit (mine was 85 # - sad, yes) Once found then do 3 x 5 @ 75% then 1 x failure 60%
Then Death by Clean On the first minute, perform 1 clean. The second minute, 2 cleans. The third minute, 3 cleans. Continue this cycle until you are unable to perform the prescribed number of reps for that minute. Weight is 135# for men and 95# for women.
I did 85# and made it to minute 6. Sad, yes. *Immediately after you are disqualified from the work capacity, sprint 800m.
**I rowed 800m because it’s raining and cold, no time for that.
Core: 3 rounds - 15x WTD sit ups 45/25, 10x leg lifts
Soooo…funny story. One of my Crossfit peeps gave me this Insane stuff from the herb shop today. He swears it helps him with his cardio and strength during the workout. I usually drink Spark all day leading up to my “long” runs, but I’m out - and truthfully, it doesn’t work for me anymore.
I Rx’d the squats (65#) and finished the first part in 9:50, which was faster than all the girls but one in my class. I was one of five girls all day that Rx’d…not sure if the Insane had kicked in yet, but I pumped it out. The two mile run was another story. I suffered through the first mile and rowed the 2nd mile.
Now I’m literally insane on this Insane stuff and will definitely be wide awake at 2AM buying life sized Barbies off Amazon, but it was fun nonetheless.
Tonight’s WOD took FOREVER. In the rain. Good thing it’s close to 70 degrees here today, but the puddle was still FREEZING. It was still fun. You can see my big cheesy grin below. I look so haggard.
1. Clean & Press 5 x 5 @ 60% of 1RM (I totally ignored the whole 60% of 1 RM and did 75#. That is not 60% of my 1RM. I could have been doing way less.) 2A. Pull-ups 4 x 10 2B. Push-ups 4 x failure 2C. Hammer Curls 4 x 15 3. Tire Flips 1 x 30 —Use heaviest tire you can handle
4 Rounds (I did three rounds because I was literally nearing two hours at the gym. That’s just too long.) Tire Pull length of gym 10 Burpees OH Farmers Walk length of gym Right Arm and length of gym Left Arm 10 Squat Jumps