15 RFT:
70m KB farmers carry, 35s
25 heavy rope singles

22:26

Notes: All sets and reps were unbroken. Carry was one lap around cardio room at Jennersville Y. This was a real grip killer. 

Assault Bike Recovery Ride

I rode the assault bike at an easy pace (average 180 watts) for 40 minutes while drafting Lauren's fantasy team. The total distance was 17km. 

For time:
21 snatches
42 push-ups
15 snatches
30 push-ups
9 snatches
18 push-ups
Men: 75 lb.
Women 55 lb.

This couplet is light and fast. Aim to complete the snatches unbroken. Try to break the push-ups into as few large sets as possible. Broke the snatches into two sets for each round. Those push-ups catch up with you quick!

11:37

Midline
30 Evil Wheels
40 V-Ups
50 Situps

2 rounds for time of:
40 GHD sit-ups
50 hip extensions (subbed good mornings)
60 single-leg squats

This triplet places a high demand on the midline with large sets of each exercise. Reduce the reps to a manageable level and plan on completing small sets with short breaks to get through each exercise.

Subbed good mornings (with 12lb bar) for back extensions since I completed this workout in the cardio room at J-Ville Y.

Strict Handstand Push-ups
19 Repetitions
Rest 1 Minute
16 Repetitions
Rest 1 Minute
13 Repetitions
Rest 1 Minute
10 Repetitions

2k Row
For Time:
2,000 Meter Row

9:16.5 

Notes: Strategy was to break HSPU into two sets for each interval taking about a minute between each set and 'sub-set'.

The row was awful. A 2k time trial is in that horrible middle ground between a sprint and an endurance piece for a normal crossfitter. It’s a really long sprint. If you don’t want to give up 700m in, you’re obviously not going hard enough! From about 300m until 1300m you probably want to stop. The lactic acid is starting to build. You’re sweating. It sucks. But it’s ok. It’s not going to get any worse. Tell your brain to shut up and stop playing mind games. You got this shit! My low back and legs had nothing to give on the row, leaving my arms to do all the work. I gave in and stopped twice during the row.
 

Back Squat
All Sets completed “On the 2:00”
6 Reps @ 74% (235lb)
4 Reps @ 79% (250)
2 Reps @ 84% (264)
6 Reps @ 76% (240)
4 Reps @ 81% (255)
2 Reps @ 86% (270)
6 Reps @ 78% (245)
4 Reps @ 83% (260)
2 Reps @ 88% (275)

Note: Percentages based off 315lb 1RM. Weights were approximate since I do not have change plates and smallest plate at the gym was 2.5lbs.

Cash Out
100 Back Extensions

Crossfit Games 2018 Event #1
Criterium Race
For time:
10-lap bike race around 1,200-m course

Notes: “A criterium, or crit, is a bike race consisting of several laps around a closed circuit, the length of each lap or circuit ranging from about 800 m to 10,000 m.” I rode a mixed course, mostly consisting of a .82km circuit around Oxford Area Middle School. The app was giving updates every .6km for some reason, thus the reason for the extra distance.

Time: 36:10 (12.4km)

Distance (km)	Speed	Elapsed Time
1.0	20.6 km/h	00:02:54
2.0	21.3 km/h	00:02:48
3.0	21.0 km/h	00:02:50
4.0	18.0 km/h	00:03:16
5.0	20.9 km/h	00:02:48
6.0	17.4 km/h	00:03:25
7.0	19.8 km/h	00:03:01
8.0	22.5 km/h	00:02:38
9.0	19.1 km/h	00:03:07
10.0	22.5 km/h	00:02:39
11.0	22.8 km/h	00:02:37
12.0	22.7 km/h	00:02:37
12.5	20.2 km/h	00:01:37

 

Assault Bike Conditioning
27-24-21-18-15 Calories
Rest 1 Minute Between Each Set

Calories	Time	Avg. RPM	Max RPM
27	1:31	67	76
24	1:25	66	71
21	1:10	69	74
18	1:00	67	74
15	0:46	71	79

Five Rounds (not for time):
Five bench press (AHAP)
500 meter row

The goal here is to challenge yourself on the bench press, with no misses. Think of each 500m row as an individual time trial. After a good warm up this workout should take the remainder of the hour. Rest as needed bewteen bench press and row.

Record: fastest (500m row) and weight

Round	Bench (Weight)	500m row (time)
1	195lbs	1:52.8
2	205lbs	1:54.3
3	215lbs	1:55.4
4	225lbs	1:56.8
5	235lbs	1:55.0

3 rounds for time of:
30 abmat situps
10 sandbag cleans
*after 3rd round, carry sandbag down to mailbox and back up driveway

14:41

Notes: For situps, hands touch ground behind head and in front of feet at top of situp as shown in video below.

5 Rounds:
18 Calorie Bike
15 Wall Balls (25)
12 Dumbbell Snatches (50)
9 V-Ups

Note: This was done at Kennett Y. I rode the Precor upright at level 13. The bike took about 1:30 each round which is a little longer than the assault bike might take for 18 cals. The ceilings were lower here so I only had maybe a 9-foot target to throw the WB, so I used heavier ball (25#) to compensate.

Deadlift
5-5-5-5-5
*May be touch and go
*Find a new 5 rep max
*Posture and position always govern load

Notes: I am still being cautious with the deadlift since I was having constant issues with my back this Spring. Instead of trending upward with each set, I performed all sets at 279lbs.

Five rounds for time of:
30 GHD sit-ups
25 back extensions

Notes: Moved along at a pretty good clip, breaking no more than once during each set. There was no rest between movements or sets.

 15:52

Cash Out:
5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest 

Crossfit Games 2018 Event #1
Criterium Race
For time:
10-lap bike race around 1,200-m course

Notes: “A criterium, or crit, is a bike race consisting of several laps around a closed circuit, the length of each lap or circuit ranging from about 800 m to 10,000 m.” I rode a mixed course, mostly consisting of a .82km circuit around Oxford Area Middle School. The app was giving updates every .6km for some reason, thus the reason for the extra distance.

Time: 38:27 (12.4km)

Handstand Skill Work – Complex
4 Sets – but each round you add 2 reps to each:
·         4 handstand shoulder taps
·         4 handstand straight arm  hip taps
·         4 handstand push-ups
Round 2: 6 reps of each
Round 3: 8 reps of each
Round 4: 10 reps of each

Notes: Failed on the HSPU in round 4. Was only able to complete 8 HSPU in this round. Should have tried to muscle through this.

Midline:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

Cash Out:
3:00 D-Ball Hold (100)
Keep track of time and attempts to complete. The goal is to do this unbroken.  

Notes: Was able to do this unbroken

30/30 Intervals on C2 Rower
30 minutes of 30 seconds on, 30 seconds off

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of battle ropes
Rest 30 seconds

Notes: Held 7 or 8 burpees across all sets. Rope was difficult to hang on for 30 seconds -- some due to sweat others to fatigue. Did alternating waves with the rope.

Conditioning
'Rowing Annie'
50-40-30-20-10 reps of:
calories, concept 2
sit-ups

Notes: Anchored feet for the sit-ups, but must touch floor behind head at bottom of rep. Damper was set at 6 for each row.

Calories	Time	Meters
50	2:53	740
40	2:18	591
30	1:46	450
20	1:00	275
10	0:29	137