Thursday. Barbell cycling and gymnastics. Pair workout.
It was a blast to get to visit Crossfit Kehä. It's not that common that I get to train there. Of course the surroundings are perfect and that also means that I'm getting Toni as a training partner. Having either him or my brother to throw down means it's gonna be a lot of fun.
Workout.
- Every 2:00, alternating between A and B
A
- 3 power clean
- 3 front squat
- 3 push jerk @ 50, 55, 60, 65, 70kg
B
- 12 handstand push-ups
- 12 pull-ups
Okay, afterwards it could have been rougher. This was something Toni copy pasted from some program he was following. That barbell cycling piece was maybe too light. Even though that 70kg barbell felt like too shaky in my hands when having it overhead. That stability was not there. And it was only 70kg. Because it only took like 15 seconds to perform, there was too much recovery time after that. So it might have suited better having more reps with something like 60kg barbell.
It was a cool trick to mix barbell cycling and gymnastics though. The bodyweight stuff was more taxing so that was kind of interesting.
Pair workout. Time, 8-9 minutes
- 50 deadlift @ 50kg
- 50 power clean @ 50kg
- 50 push jerk @ 50kg
- Every minute on the minute, starting at 0:00, both perform 4 burpees
We completed this together with Toni. We did those deadlifts quite fast as the barbell was only 50kg. I could have continued those to sunset. Changing to power cleans was a different thing. We did mostly 5-rep sets on those. On the jerks it was also mostly 5's all the way. At some point we had to cut them down. Normally probably not but there was a twist that both of us had to complete 4 burpees every minute. That definitely had an effect and the body just wore down little by little. Shoulders got fatigue so after doing burpees and sets of 5 jerks it occasinally had to be broken to triples towards the end of the minute. This took us something north of 8 minutes in total.
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