5/2/2021

AT-HOME WORKOUT #21

A: 
Warm Up
3 rounds
:30 High Knee Run
15 Air Squat
:30 Butt Kicker
20 Shoulder Tap
Then,
3 rounds
10 Tuck Jump/jump squats
5 Inch Worm
10 Push Up

B: Metcon (Weight)
E3MOM x 2 rounds
15 16kg Goblet Squat / 15 Front Squat
10/10 9.5kg Single Arm S2O / 10 S2O
10 Burpee

C: Metcon (No Measure)
Core and Finisher
2 rounds
:30 Hollow Hold
:30 V-Up/Double Crunch/Leg Raise
1:00 Plank

Note: scaled down WOD

Workout with Andy (BSK 2) 11/2/2021 Wed

Warm Up: 8 rounds, using 2kg dumbbell
1 min jumping jacks
10 thruster (squat and overhead press)
4 touch shoulder
after than 1 min plank

Estimated AMRAP (1 min workout, 10 seconds rest), for 10 mins
4 punch air with 2kg dumbbell
4 touch shoulder

Then, for 10 mins
4 touch shoulder
10 2kg dumbbell crunch


Rest 2 mins

For 5 mins:
Use yoga mat, put 2kg dumbbell at end of mat.
Small run to end of mat, push up and do devil squat

Next, Movement Control for 5 mins
DB on the floor, squat for
Bicep Curl --> twist at shoulder & stand --> overhead (repeat)

Last,
1 minute plank

Note: Max HR 153, burnt 283 calories, oh wow. Never underestimate lighteer weight, it still killed me.

Quick Update:

22/2 - 3km Run
23/2 - 3km Run
24/2 - Crossfit with BSK contestants
25/2 - 3km Run
26/2 - 3.6km Run
27/2 - rest
28/2 - wall climbing

Record as at 28/2/2021

Wallclimbing 7-8x, a mixed of Top rope Walls & Lead Walls


Ran 3 km .... at condo area (under roof), in the rain.
Pace is so out lol.

BACK SQUAT
A:
Warm Up
21-15-9
Air squat
Sit up
10lbs Plate G2O

Then,
3 rounds
6 Plate Hold Squat Stretch
6 Squat Thoracic Rotation
6 Pause Back Squat (Barbell)

B: Back Squat (6 x 5, AHAP)
Warm up using barbell 35 lbs (15kg)

Round 1 55 lbs
Round 2 66 lbs
Round 3 75 lbs
Round 4 105 lbs
Round 5 105 lbs

C: Metcon (Time)
For time
15-12-9
55 lbs Power Clean / Hang Power Clean Rx: 115/85 S: 95/55 lb
Burpee Over Bar

Time cap: 13 10 minutes

TEST: RECORD YOUR RESULT!
A:
Warm Up
3 rounds
10 25lbs Plate G2O
10 7.5kg DB Thruster
30 Mountain Climber

B: Armadas Test 1 (Time)
For Time

400m Run/500m Row/1000m Bike

21-15-9
105lbs Deadlift Rx: 225/155 S:175/125 lb
HSPU / Hand Release Push Up

400m Run/500m Row/1000m Bike

9-15-21
55lbs G2O (Snatch or CnJ) Rx: 95/65 S: 65/35 lb
4kg Wall Ball Rx: 9/6 S: 6/4 kg

400m Run/500m Row/1000m Bike

Time Cap: 35 minutes

OK 3 WEEKS TO FOCUS.....................

OVERHEAD!
A:
Warm Up
2 rounds
10 seconds Samson Stretch (each side)
10 Plate Overhead Lunges
10 Sit Up


Then, with using 35lbs Barbell
2 rounds
5 Behind Neck Sotts Press
5 Overhead Squat
5/5 Overhead Split Squat

B: Overhead Squat (5 x 5 Overhead Squat + 10 Overhead Lunges)
Rx: 115/75 S: 75/45 lb
Result:
Using 55lbs (using 10lbs x 2) , 1 x 5 Overhead Squat + 3 Overhead Lunges (too heavy for lunges)
Using 46lbs (using 2.5kg x 2), 2 x 5 Overhead Squat + 10 Overhead Lunges


C: Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
7.5kg Dumbbell squats 50/35 lb
Bar-facing burpees

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
1-2-3-4-5-6-7-8-9-10
DB Squat Rx: 22.5/15 S: 15/10 kg
Burpee

Time Cap: 15 minutes
Finished by 13 minutes ✅




Note: To improve wrist, palm face upwards when do overhead

PUSH PULL
A:
Warm Up
3 rounds
10 Push Up
10 12kg KB High Pull
10 12kgGoblet Squat

3 rounds
:20 Handstand Hold / Push Up Hold
:20 Active Hang
:20 Hollow Hold


B: Metcon (Weight)
5 sets
8 7.5kgDB Bench Press, AHAP
8 C2B Pull Up / 12 Ring Row


C: CrossFit Games Open 17.5 (Time)
5 rounds for time of:
9 55lbs thrusters 95# / 65#
35 double-unders/ 70 single unders

10 rounds for time
9 Thruster Rx: 95/65 S: 75/45 lb
35 DU/ 100 SU

Time cap: 18 minutes


Note : *40 minute time cap for 10 rounds of CrossFit Games Open 17.5 (Time)

Keep training!

Note:

Currently using barbell 35lbs

10lbs = Black plate
25lbs = Green plate
35lbs = Yellow plate
45lbs = Red plate
55lbs = Blue plate

HERO WOD
A:
Warm Up
3 rounds
10 Squat
10 Push Up Shoulder Tap
10 Ring Row
10 Sit Up


B: Metcon (Time)
"LUPO"

Solo

For Time
50 Wall Ball 4 kg
45 96lbs Deadlift
40 Hand Release Push Up
35 Box Jump 20"
30 T2B/Leg Raise
25 Burpees
20 66lbs Power Clean
15 55lbs Push Press
10 25lbs Plate Carry Lunges
5 55lbs Thrusters
Cash Out: 1,000 Row

Time Cap: 50 minutes

Barbell Weight
Men: 135/95 lb
Women: 95/65 lb
1. Solo = Halved the reps
2. Bike = 3886 meter

Note: with with partner, share loads

Sunday did bouldering.

Not bad for a beginner, jumped from the top to the ground.

Anyway, Monday have weighted step up (to 20" box), wondering if I should go? Or should just go for running only

19 March 2021 Friday

HONEY BADGER
A:
Warm Up
2 rounds
200m Run
20 Lunges
15 12kg KB Swing
10 Ring Row
10 Sit Up

A: Metcon (AMRAP - Rounds and Reps)
Honey Badger
Partner of 3
AMRAP x 30 minutes
30 55lbs Squat Clean Rx: 95/75 S: 65/45 lb (10 reps per person)
30 Pull Up/Ring Row (10 reps per person)
800m Run (Together)

21.1 CrossFit Game

20 March 2021 Saturday

For time:

1 wall walk
10 single-unders
3 wall walks
30 single-unders
6 wall walks
60 single-unders
9 wall walks
90 single-unders
2 wall walks 15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min

Yeay my first game.

Edit: I scaled down, not double-unders, I did single-unders

This post has been edited by leah235: Mar 21 2021, 09:31 AM

After 21.1 (post above)


QUICK-FIT METCON
A:
Warm Up
AMRAP x 5 minutes
5 Up Down
10 Lunges
10 Lying Leg Raise
30 Mountain Climber

QUICK-FIT
B: Metcon (Time)
9 rounds for time; using 5kg dumbbell
10 DB Snatch 22.5/20/15/10 kg
10 Side Hop Over DB
10 DB Carry Lunges

Time Cap: 15 minutes

METCON
C: Metcon (No Measure)
2 rounds, 3:00 stations, NO rest between stations, 1:00 rest between rounds

S1: AMRAP - 10 Jump Squat, 20 Plank Shoulder Tap
S2: AMRAP - 10 Push Up, 30 Flutter Kick
S3: AMRAP - 20 10kg DB Snatch, 20 Plank Tuck

Note: train, eat, sleep. Summary of Saturday.

Wall climbing and bouldering again.

Extended to 10 walk-ins lol.

There goes my sunday.

INTRAMURAL 21.2

21.2 CrossFit Game

24 March 2021 Wednesday


A:
Warm Up
3 rounds
20 Walking Lunges
10 KB Swing
10 Sit Up

B.1: Crossfit Games Open 21.2 RX (Ages 16-54) (Time)
For time:



10 dumbbell snatches
5 burpee box jump-overs (or step up)
20 dumbbell snatches
15 burpee box jump-overs (or step up)
30 dumbbell snatches
15 burpee box jump-overs (or step up)
40 dumbbell snatches
15 burpee box jump-overs (or step up)
50 15 dumbbell snatches
15 burpee box jump-overs

Scaled: 10kg db . dumbell, 20-in. box

F: 35-lb. dumbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min

Holy fuark, my heart rate shoot up to 169.

This post has been edited by leah235: Mar 25 2021, 08:24 AM

INTRAMURAL 21.3 & 21.4

31 March 2021 Wednesday

A:
Warm Up
3 rounds
10 Ring Row
5 7.5kg DB Thruster
10 Sit Up

21.3 CrossFit Game
For total time:

15 front squats
30 hanging knee raise toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups (jump)
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 15 chest-to-bar pull-ups (jump)
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
45 lb. for the front squats and thrusters

Time cap: 15 min.


21.4 CrossFit Game
Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Result:
First Attempt: 60lbs Succeed
Second Attempt: 85lbs, DL OK, Clean OK, Hang Clean no-go
Time cap: 7 min.

Note: Thinking of redo........ hm.

PARTNER PARTNER PARTNER
A:
Warm up
2 rounds
With a partner
3 Junkyard dog (Left to right + Right to Left = 1 rep)
Then,
3 rounds, with empty Barbell
10 Deadlift
10 Overhead Squat
5 Hang Power Clean

B: Metcon (Time)
Partner of 2

For time
4 rounds
10 55lbs Front Squat
10 Pull up/ring row

Complete 400m Run(Team). Then,
3 rounds
20 55lbs Push Press
20 HSPU/Hand release push up

Complete 400m Run(Team). Then,
2 rounds
30 55lbs Clean
30 C2B/Pull up/Jumping Pull up/ring row

Complete 400m Run(Team). Then,
1 round
50 46lbs Snatch
50 T2B/Leg raise/knee raise

Cash out: 400m Run(Team)

Time cap: 45 minutes
Rx: 115/85 S: 95/ 65 lb

Good workout.

QUICK-FIT METCON
A:
Warm Up
AMRAP x 5 minutes
10 10lbs Plate G2O
10 Lying Leg Raise
20 Flutter Kick
20 Jumping Jack

QUICK-FIT
B: Metcon (Time)
8 rounds for time
8 Pull Up/Ring Row
8 Burpee to Plate
8 10kg Double DB Push Press 22.5/20/15/12.5 kg
Time Cap: 18 minutes


METCON
C: Metcon (No Measure)
5 rounds
Min 1: 20 10kg DB Snatch 22.5/17.5/15/10 kg
Min 2: 20 10kg DB Carry Reverse Lunges
Min 3: 200m Run/250m Row/500m Bike/0.3mile Airbike
:30 Rest

Note: Try to stretch leg farther when going down for lunges