The Numbers: 12/12/10

Posted: December 14, 2010 in CrossFit, Training
Tags: , , ,

First Sunday after vacation, and it felt good to be back! Today’s workout ended up being a 20 minute AMRAP. That means the athletes were to complete the exercises listed, in order, as many times as they could until the clock hit the 20:00 mark.

Workout of the Day:
AMRAP in 20 minutes of-
Row 250m / 20 SDLHP (Sumo Deadlift High Pull) / 20 Double-Unders / 20 Back Extensions / 20 K2E (Knees to Elbows)

Clayton injured his shoulder this weekend, so as always, we modified the workout to something that he was able to do without pain.  The modification was to simply have him do a Sumo Deadlift.  This meant that his arms would stay straight at the top of the lift, versus pulling the barbell up to underneath his chin.

Clayton Sumo Deadlift, CrossFit Lakewood, Smashby Training, CrossFit in Denver

Even 95lbs gets heavy at 20 reps per round, but good form!

Athlete Results:
Clayton (95lb Sumo Deadlift / 60 Single Jumps / 20 Knuckles to Toes )- 3 Full Rds + 250m Row
Kristin (35lb SDLHP / Rest as Rx’d)- 2 Full Rds through 20 Back Ext of 3rd Rd

After this was completed, I gave them 4 minutes to recover. The last thing they did today was a test set!

Test Set:
2 minutes – As many reps as possible – Box Jumps
Clayton (24″ Box)- 32
Kristin (20″ Box)- 38

Great job, guys!

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