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Week 21 Day 1.
Death by snatch (lol) description below.
The warmup wasn’t too bad, but it was a ton of ab work.
Warmup 2 rounds
5 pass thru (pushup on peralits then tricep dips – count as one)
15 sit ups
10 toes to bar
15 v snap
Mind you, I use 40lbs. I decided to post a video for this one because sometimes I’m just too lazy to find the appropriate image and crop, etc. So there we go, press play to see what the snatch is. lol. Funny word.
Death by snatch is you see how many rounds you can do, so in minute 1 you do 1 snatch, in minute 2 you do 2 snatches… and you keep going until failure. I ended up doing 10 full, and on my 11th minute I only got 6 in. Still pretty crazy. I used 40lbs.
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Week 21 Day 2.
For time:
21 Supine Pull-ups
21 Handstand Push-ups
18 Supine Pull-ups
18 Handstand Push-ups
15 Supine Pull-ups
15 Handstand Push-ups
12 Supine Pull-ups
12 Handstand Push-ups
9 Supine Pull-ups
9 Handstand Push-ups
6 Supine Pull-ups
6 Handstand Push-ups
3 Supine Pull-ups
3 Handstand Push-ups
WHOA. When I saw this workout posted on our local CrossFit’s website, I died inside a little. But I was SO excited to start this. I love “for time” wod’s and I love both the handstands and supines. However, I still cannot do handstand pushups… because those are ridiculously difficult. But I flipping did them – I did handstand pushups! Even if it was a few centimeters, I am working my way up to getting stronger and
Warmup wasn’t too bad.
1 lap (200 meter run)
10 leg swings
5 wall squats
10 lunges with rotation
THEN
2 rounds
5 broad jump (basically a long jump)
20 flutters (rest your lower back on the ground with your shoulders off, and legs off the ground and straight. Flutter your legs like you’re in a pool. Difficult for the abs!)
15 kb swings (I used 12lbs)
10kb thrusters (I used 12lbs)
10 burpees
Ended up finishing 9 rounds…got to 9. The handstand pushups weren’t done to the ground (as in my head touching the ground), I piled up three ab mats, so like 8-10 inches off the ground and did them that way. Yay!
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Week 21 Day 3.
Deadlift
3-3-3-3-3
I ended up beating my max at deadlifts. I ended up lifting 150lbs!!! The warmup was sick. It was definitely unique though. Here we go:
5 rounds
20 lateral jumps
Sprint to end
* 10 burpees
Bear crawl back
20 lateral jumps
Sprint to end
* 10 burpees
Bear crawl back
20 lateral jumps
Sprint to end
* 20 pistols
Bear crawl back
20 lateral jumps
Sprint to end
* 20 lateral pushup (side to side)
Bear crawl back
20 lateral jumps
Sprint to end
* 20 Spidermans (thighs to tricep almost like a mountain climber but more annoying/hard)
Bear crawl back
20 lateral jumps
Sprint to end
* 10 burpees
Bear crawl back
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