August 2018 Week 5
- The Involved Dad
- Aug 28, 2018
- 2 min read
This week we visit some of my favorite girls! Take a break from our strength work this week to deload and work on our conditioning. This week we have three classic Crossfit workouts, and an super fun interval workout. Enjoy.
A: Jackie is what's known as a chipper. Here's a list of work to be done, get done as quickly as possible. Not much explanation needed here. Row 1k, do 50 thrusters with a bar, then finish with 30 pull-ups. Your score equals your time.
B: This Crossfit classic couples weights and gymnastics. For time, perform 21 deadlifts at 225lbs, and 21 handstand push ups. Then 15 deadlifts, and 15 handstand push ups. Finish with 9 deadlifts, and 9 handstand push ups. Your score equals your time.
C: Helen is one of my favorite workouts. Run 400m, perform 21 kettlebell swings (American style), and complete 12 pull-ups. Repeat for 3 rounds. I always try to make it a goal to go unbroken on the kbs and the pu. Give it a shot. Your score equals your time.
D: The objective of this workout is to complete as many front squats at 95lbs as possible in the 2 minute interval. However, before you can start squating, you must sprint 200m and perform 10 hand release push ups. Hand release push ups require you to release your hands from the ground at the bottom of the push ups. At the end of 2 minutes you'll rest for 2 more minutes before repeating the interval for a total of 5 intervals. Your score equals your total amount of front squats.
Wx2: Don't forget about your two walking days. Do at least two 30 minute sessions this week (see if you can sneak in a third). Involve the family, take the dogs, or go solo to clear your head.
Vocabulary for the week:
PU= pull ups
DL= deadlifts
HSPU= handstand push ups
FT= for time- perform as quickly as possible with good form
RFT= rounds for time- perform the prescribed amount of rounds as quickly as possible with good form
KBS= kettlebell swings
AMRAP= as many reps as possible (usually within a certain time constraint)
FS= front squats
Can't wait to see how you all do! Post your results in the comments.
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