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CrossFit Journal
Travel Workouts
WOD 11th April
Skill
Turkish get up
WOD
5×3 Back Squat
Rest 5 minutes
On the minute every minute for 10 minutes
5 burpees
10 step ups (add weight if necessary)
CrossFit GVA
Translation
Skill
Turkish get up
WOD
5×3 Back Squat
Rest 5 minutes
On the minute every minute for 10 minutes
5 burpees
10 step ups (add weight if necessary)
2 comments
Great effort today guys with a good crowd for lunchtime. Thanks to all who participated.
Coming off of 3 days of solid resting.
TGU: 30kg barbell. Left side weaker, but I think there’s a lot more left in the tank on this exercise.
Back Squat x3. All taken Low.
Warm up sets: 30×4, 80×4,100×2,110×2.
Work Sets: 115×3,120×3,125×3,130×3.
Ordinarily, I would want the work sets to be a lot closer together in weight, but I have not squated heavy-heavy in some time and the last 3RM number I remember was 120. Definitely a huge PR. That 134 single is probably not a true 1RM. With regard to the back squat, I feel much more confident with 3RM then 1RM.
Conditioning:
Used 24kg for rounds 1-3, 16kg for 4, 0 for the 5th to recover, 16kg for 6 to 9 and 20 kg for 10th round. Chaining step-ups is just awkward and time consuming. Plus holding the kb at chest level was the most taxing, perhaps holding them by the side would have been easier and more challenging on the posterior.
Then counted Olga do 81 Russian (all well above head height) KB swings with 16kg. Probably the most impressive thing that I’ve ever seen with a kettlebell.