Apologize for the late post...
Here's a quick one from the main website. Shown as Regional Workout 6 from 5 June.
For time:
Row 20 calories (warm-up?)
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
I looked up the two-arm DB ground-to-overhead and it seems similar to a KB swing so I would just say get close to the ground and up over your head and you should be fine.
Would like to have a little longer run in the end, but figured I'd keep it as req'd. I'm not sure everyone has access to a C2 rower, hence the 'warm-up?' remark. For this workout, you can sub the row with a 400m run and then start the time upon completion. We won't count the row towards the competition.
Should be pretty quick. Enjoy!
found a link expaining the workout. I guess the two armed ground-to-overhead is with two DBs. I had to click on the free download link to the right of the video to get it to go.
ReplyDeletehttp://games.crossfit.com/features/videos/individual-standards-regional-workout-6
Pretty quick? 24:31 which did not include 20 cal row warmup. The DB routine killed me. 45 lbs was too high but I suffered thru it. "the easiest day was yesterday". Good luck and have a great workout and weekend.
ReplyDelete17:52 for me after row. 19:10 with the row. DB routine was rough and then the toes to bar started to take its toll, too. I liked the workout though. Nice to mix it up. Played an hour of ultimate afterward and now am completely soaked... I'm ready for the DJ heat!!! Gotta hit the shower and get back to work now though... Hope everyone has a great weekend!
ReplyDeleteWow, still hurting after the dumbbells. The 45 lbs was rough on me too.
ReplyDeleteAfter the first 5 reps I knew this wouldn't be 'pretty quick.'
23.59 here, and it wasn't pretty.
Matt, I'm winning next week...even if I throw up in the process.
24:20 for me.
ReplyDeleteThat's going to be an interesting next week since I wanted to say: I beat you next time Seth...;-) - that means I have to beat Matt to!
Maybe we can do a gymnast thing and do 20 handstands at the parallel bars?! Or 15 giant swings at the high bar...
Thanks for this great workout