The Numbers: 12/15/10

Posted: December 16, 2010 in CrossFit, Training
Tags: , , ,

After a little daily stretching, the group spent a little bit of time working on being inverted. That meant hand-stand work! We made our way over to the wall and did a few drills to begin getting our bodies used to be upside down. Hmmm, could that mean we’ll be incorporating handstands into workouts soon?………..

Three athletes today, so I decided to write a unique style of workout for class. There were both team and individual aspects to it, so there was a little bit of something for everyone.

Workout of the Day:
2 Rounds for time of-
60 Team Front Squats / 30 Box Jumps / 20 Burpees / 10 Ball Slams

Workout Explanation:
The ONLY part of the workout that was done as a team (both rounds) was the Front Squats. For these, everyone had to get the bar into the “front rack” position. From here, only one person could complete a rep at a time. The goal was for the team to complete a total of 60 reps. If one person wanted to do all 60 by themselves, that was fine, but the other two needed to have the bar in that position the entire time. If anyone dropped the bar, everyone needed to do 5 burpees before picking up their bars and starting over. Watch below for an example!

After the 60 reps were done, then everyone had to do the next 3 exercises (30 Box Jumps, 20 Burpees, 10 Ball Slams). When the last person finished their Ball Slams, then the entire group went back to their bars to complete the 60 total reps of Front Squats again.

Clayton Kristin Jamie Front Squat, Smashby Training, CrossFit Lakewood, CrossFit in Denver

Only one person goes at a time

Clayton Kristin Jamie Box Jumps, Smashby Training, CrossFit Lakewood, CrossFit in Denver

After Front Squats came the Box Jumps

Clayton Kristin Jamie Burpees, Smashby Training, CrossFit Lakewood, CrossFit in Denver

After that was the Burpees, and then Ball Slams

For those of you who think this didn’t look like fun, check out how excited they were to move from Front Squats to the Box Jumps. They were thrilled!

***Side Note***
I picked a weight for each athlete on the Front Squats that I thought would be slightly challenging for 20-30 reps, and the group alternated reps through all 60, and didn’t set the bar down once for the first round, which was awesome! Sooo…… while they were on their Box Jumps, I may or may not have walked around and added 10 pounds to each of their bars without telling them. They still did an amazing job on the second round, too!

The team finished the entire first round at 8:00. I gave them :30 to recover, and then they all started round 2 together. Final times represent time when athletes finished the 30/20/10 reps on their own following the 2nd round of 60 Front Squats.

Athlete Results:
Kristin (45# and 55# FS / 20″ Box Jump / 30# Ball Slam, w catch)- 18:10
Clayton (75# and 85# FS / 24″ Box Jump / 50# Ball Slam, w catch)- 19:26
Jamie (45# and 55# FS / 24″ Box Jump / 30# Ball Slam, no catch)- 20:09

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