Chris K
Inguz Update: The 2019 CrossFit Games OPEN is less than two weeks away. The first workout is released on Thursday, February 21st!! If you are interested in participating head over to games.crossfit.com to register today. Be sure to select CrossFit Inguz as your affiliate. If you have any questions just let us know!!
WOD
“Sole Cycle”
5 min AMRAP:
15 Barbell Facing Burpees
21 Power Cleans (155/105#)
21/15 Calorie Assault Bike
Rest 5 Minutes…
5 min AMRAP:
15 Barbell Facing Burpees
21 Power Cleans (135/95#)
21/15 Calorie Assault Bike
Rest 5 Minutes…
5 min AMRAP:
15 Barbell Facing Burpees
21 Power Cleans (115/85#)
21/15 Calorie Assault Bike
* Post rounds and reps completed for each AMRAP separately to the whiteboard.
Accessory Work
1. Tempo Back Squat
5 Sets of 2 (Building on Last Week)
* 7 second negative…3 second pause in bottom.
2. Body Armor
5×5 Bench Press (Building to a Heavy Set of 5)
After Each Set: Max Strict Chest to Bar Pull-ups
Followed By…
100 Banded Good Mornings
100 Banded Pull-Aparts
Did the tempo back squat
worked up to 115-125-135-145-135
then
different WOD (interval/circuit training)
4 rounds straight through of 1 min work 30 sec rest
Battle rope slams (heavy rope, 1 and 2 arm slams)
Alternating rounds mountain climbers/pendulum planks w/sliders
Slam balls (25# SB)
SDHP (45# KB)
+bonus round of battle ropes