Build Up: (after warm-up)
For today’s workout there are four exercises that you will need to build up your weight for. Set-up an area with four stations (sit-ups: anchored w/DB, KB Swings, DB Push-Press, Front Squat). Do 5 reps of each exercise with a light load, then 3 reps of each with a moderate load and then 1 rep of each with load you will use for workout.
Workout: 4:00, 3:00, 2:00 ,1:00 (modified from CrossFit Again Faster WOD 15)
Sit-ups (anchored) (1 pt)
KBS (70/53lbs) (2 pts)
DB Push-press (45/30lbs) (3 pts)
Front squat (135/95lbs) (4 pts)
With a 10 minute running clock you will perfrom as many reps as possible in 4 minutes of one of the exercises above (your choice), then transition to your second exercise of choice and perform as many reps in then 3 minutes, transition again for 2 minute exercise and finally 1 minute exercise. Your goal is to perform as many reps as possible for each exercise. At the end of 10 minutes you should remember four numbers, the total reps for each exercise. Using the points for each exercise listed above you will have a 5 minute rest to calculate your total score for the workout and determine any exericise order changes needed for the second round. After rest you will repeat for a second round trying to out do your previous score.
Remember: you can choose your own exercise order but you have to follow 4, 3, 2, 1 min timing pattern. Choose based upon YOUR strengths and strategy to score as high as possible and think this one out, choose wisely! 🙂
Paleo Challenge: Day 24