First day back at Crossfit in what seems like ages. (not as long as my blog says, I've forgot to log my last workout before vacation, I just posted my last strength workout, but have had to ask my crew to remind me of what we did at Crossfit).
It was a good workout to comeback to. Long, but good, and very easily scalable.
Started with an 18 minute EMOM, odd minutes, power snatches (5-5-5-3-3-3-1-1-1) and even minutes double unders 30-40, (or scale)
The guideline for the double unders was to try and keep about 30 seconds to rest before going back to the snatches.
Took it easy, first day back, did 75# for the sets of 5, 85# for the sets of 3 and 95#(1) and 105#(2) for the singles.
Double unders went really well for the first 4, did 30 reps almost all unbroken, then it fell apart and I hit 15 with 15 seconds left, the I hit 5, just stopped at 30 seconds, it wasn't going anywhere.
After that I hit 30 again but had to work to within 10 seconds of the buzzer, the next to last I had a good run and went 30 almost all unbroken, and the last one, since we weren't doing snatches again, we took the whole minutes and I still only managed 30. Oh well. It was a fast rope and I just wasn't used to it.
The WOD was a 12 minute AMRAP:
- 10 burpee box jumps
- 4 ring dips
each round add one ring dip (1st round 4, 2nd round 5, 3rd round 6, etc...)
Paced the burpees, ring dips were fast. after 4th round I started to fade fast. Stalled on the 8 ring dips, made 5 with 20 seconds left and just stopped, I tried a last one, but couldn't get back up to save my life.
77 reps. I'll take it.
I just got the low down on the workout from the 31st I forgot to log, I'll do that now.
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