Warmup
10 each of the following, with 2 5# CBs
- Alternating front swing
- Warrior Be Strong
- Inside pendulum
Ring Pushups: I set the bottom of each ring at my hip-bone and did 4 sets: Reps 5, 4, 5 & 5. RPE 7-8, RPT 3. 1 minute between sets. I need to get my feet back further. May need to raise the rings to waist level until I get my form down.
Ring Rows: Rings in the same position, I did 4 sets x 5 reps each. RPE 8, RPT 6. I found that bending my knees to bring my feet closer to my butt reduced the resistance, otherwise I couldn't have completed the sets. Also supinating my right wrist was surprisingly difficult under longitudinal load. Work on getting my legs straight and pulling myself higher before increasing resistance.
Double Swipe + Head Cast w/Leverage Hold: 2 10# CBs, Max Choke, 4 sets x 5 reps. RPE 9, RPT 4. Nearly met Pukie on this one. Need to work on all aspects of form: breathing, fluidity, hip snap, and stability in leverage hold. Leverage hold was easier though than torch would have been. This movement wiped me out.
Saxon Side Bend: 1 10# CB, two-hand grip. 1 set of 10 per side. RPE 8, RPT 6. Have to switch grips between sides on this one.
Alternating Muscle Out: 2 5# CBs. 3 sets of 5 per side. RPE 4, RPT 8. Keep it at this weight for another couple of workouts, then go up to 10#
Walked about .5 mile total, before and after workout. Each trip to and from the car was .25 mile round trip, and made one extra after workout. Walked from car to workout site with 30# of gear, then walked back after workout, then did "cooldown lap" down and back.
Overall RPE: 8.5. This one kicked my butt. Crossfit level, at least for me. Clubbells and rings really show you where your weak spots are, in ways that regular free weights and machines don't.
