This is our first "donated" workout of the cycle, from none other than Damian Hirtz, the owner and principal masochist of CrossFit MN and Revolution Defense and Fitness.
he e-mailed me this and I replied "man, this looks tough"...His response, "Trust me, I am a professional." I said, "That is a quote from Logjammin', the porno in The Big Lebowski, and we all know how that worked out for Bunny Lebowski." He then said, "It also is the quote from the parking lot attendant from Ferris Bueller's Day Off before he takes Cameron's Dad's Ferrari."
So depending on your generation and personal preference, this workout should either make you feel like Bunny Lebowski or Cameron's Ferarri....
Pick Your Poison: Redux Courtesy of Damian Hirtz
20 Burpees
200 M RowOR 20 Double Unders
20 MB Clean Thrusters – OR 40 Wall Balls
20 Clapping Push-ups OR 50 Box Jumps
400 M rowOR 40 Double Unders
10 Bear Complex (Power Clean, Front Squat, Push Press/Jerk, Back Squat, Push Press/Jerk at 65# men/45# women)
5 Muscle ups OR 25 Pull ups and 25 Dips
600 M rowOR 60 Double Unders
15 HSPU OR 40 Push Press @ 50% Body Weight
20 Pistols (10 each leg) OR 30 Body Length Broad Jumps
600 M rowOR 60 Double Unders
30 Knees to Elbows OR 75 Sit ups
15 Clapping (aka flying) Pull ups OR 40 Kipping Pull ups
400 M rowOR 40 Double Unders
20 Burpees
So here's the deal. Every group that has an OR means you get to pick one or the other. The only exercise everyone gets to do is the burpees at the beginning and the end, and The Bear in the middle. NO SETTING THE BAR DOWN DURING THE COMPLEX...if you do, the rep doesn't count.
If you can't do Double Unders, 5 jump ropes=1 Double Under.
Sub anything else as needed. If you need a tip on any exercise or a substitution for something, just post in the comments below.
Good Luck!
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47:01 - I have no idea how anyone could actually perform "flying" clapping pull ups.
ReplyDeleteAlso - I'm totally in the Lebowski camp here. The dude abides.
29:00.
ReplyDeleteDidn't attempt clapping pull-ups - would've ended up at urgent care once again.
47:31
ReplyDeleteVery hard. Slow DU's, no muscle ups, and no clapping pullups really add on the time..
35:xx
ReplyDeleteI really need to work on my pullups and need to get the muscleup down. It's been too long.
39:58
ReplyDeleteThrowing the Bear in the middle was cruel and unusual.
Although my physical age puts me into the Bueller demographic, my mental state is in harmony with The Dude. After that workout, I feel like his rug.
48:05 Can't say I hated it, but I just couldn't find the intensity to get it done more quickly. Maybe the next one will take less time.
ReplyDelete58:50 jumping pull ups, running instead of rowing, could barely do a push up for the last burpees
ReplyDeleteAfter the Bear I was being chased by the clown and Karl Hungus.
Barely escaped.
47:52...I wish we could have done more burpees, especially 20 to end with after getting your butt kicked for 45 minutes. Great workout and challenging.
ReplyDelete40:02 I NEED to get those double unders down. That would make my life so much easier! Clapping pushups for the first time, can't believe I didn't face plant!
ReplyDelete44:0x...tough one.
ReplyDeleteDid some extra "Bear" reps in the middle because Damian happened to notice that I had put the bar down to...contemplate the meaning of life for a second. :)
And I'm finally getting good enough at those damn double unders! Yes, Christina they're hard, but I think they're much better than rowing!
72 minutes
ReplyDeleteA little under 40 minutes, but didn't keep exact times.
ReplyDeleteI worked out with Scott today, and it's pretty cool to see someone who doesn't regularly work out like this effort his way through a tough workout...
Way to go, Scott!
48:49
ReplyDeleteWow, tough one. Felt like I should have made it through that faster but I'm pretty happy with being able to do 5 muscle-ups in a workout.
Tom, those 5 muscle ups were awesome...and inspiring. I will do them by the end of the year dammit. :)
ReplyDelete