AMRAP in 18 minutes:
8 Thrusters (85lbs)
10 Toes to rings
This longer workout didn’t start hurting until the 5th round. At that point my lungs and my core started to feel it taxed and I began to dread the thrusters.
The reps were low and the rounds were short only 30 reps total. Everything was unbroken however the rest between sets got longer and longer. Which is to be expected.
Overall get workout and easy to jump right into if you are limited with time, and working the core is always a big bonus.
I can’t think of a more painful combination of movements than Thrusters and Chest to Bar pull-ups. 105 repetitions of each movement brought pain to a new level for me.
My goal was to finish the 5th workout of the 2019 CrossFit Open under the time cap of 20 minutes. I knew I needed to stick to a plan. The Strategy was simple, break the thrusters into small sets of 7 or less, and do the same with the chest-to-bars.
I held onto the small sets of thrusters all the way through, but the chest-to-bars fell apart and I dropped to sets of 5 and 3’s. Towards the end of the workout I knew I could maintain this level of suffering (and I did) but it came with a price.
Chest to bar Pull-ups
Time cap 20 minutes
Staying in the pain cave for several minutes caused a mild form of rhabdomyolysis (aka: rhabdo). Basically, I pushed too hard and now I need to take a week off and stay hydrated. Not the way I wanted to end the 2019 Open but I was satisfied with my overall placement: top 2% of the “Masters 35-40” women worldwide. Now, time to recover.
When I only have about 15 minutes and want a hard sweaty workout. This one never fails.
25 Man Makers (1 pood Per hand)
*Man Maker: One kettlebell in each hand, perform 1 push-up, 1 Renegade row on the left side, 1 Renegade row on the right side, 1 more push-up, into a burpee, then into a thruster. Once the thruster has been completed, repeat the series.
Since I had 5 extra minutes I decided to do Abs. I try and fit in abs 4 times a week but that doesn’t always happen. When I do have time at the end of a workout, this is my go to.
5 rounds for quality
10 Hollow rocks
10 second Hollow hold
30 second rest
This ab workout is call Durantes Core, its was design by a gymnast who is incredibly fit and has amazing core strength, something I could always use more of.