This week's workout is compliments of George Roscoe, who goes by the name "iheartherain".
He is an active ballroom dancer and does CrossFit to stay in shape for that.
After the first two workouts lasing longer than 20 minutes, at least this one will not last any longer than 20!
Squat, Press, Climb
AMRAP in 20 minutes of (Post rounds in comments):
10 Kettlebell/Dumbell Clean-Squat-Sots press-OHS (35/20#) each arm.
2 15' Rope climb (sub 10 towel pull-ups)
Row 400m or 10 Burpees
Here is a more detailed explanation of the compound KB motion "Clean-Squat-Sots press-OHS", it goes like this...
1) Clean Kettlebell from the ground
2) Lower into the first 1/2 of a Front Squat--stop at the bottom
3) Press the KB up to full extension--keep you eye on the prize
4) Then stand up, which is the second 1/2 of an Over Head Squat
5) Lower the weight and restart the the next rep from the ground.
I'll look for a video to explain the motion of the kettlebell, but it is very close to a thruster..except you focus on pressing the kettlebell in the squatting position.
Here's a video that is SIMILAR to George's movement. The only difference is that he has you PRESS the KB while still squatting. As an added bonus, this dude is so pumped up...WATCH OUT!!
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I can't put my arms down!!!
ReplyDeleteAny takers???
6 rounds Rx
ReplyDeleteI really liked this one! Definitely saves you time doing the burpees instead of rowing. Yeah, who woulda thought I'd CHOOSE to do burpees for once... Thanks George!
4 rounds, kinda Rx? I did star jumps (Ryan suggested it as an alternative to burpees) and substituted rope pulls for the climb. 35# kb though.
ReplyDeleteI can hardly feel my arms right now. Well done, George!
4Rds Rx...Rowing
ReplyDeleteMore challenging than it looked on paper, but aren't they all?
Nice workout George!
That one was tough. 4 1/3 rounds, but I was using a lighter KB (26#) because I SUCK at rope climbing. I was able to successfully get up that rope 8 times though, so yay me.
ReplyDeleteThose star jumps sure do make us look sexy. :)
4 rds Rx, but I took an extra minute to finish my burpees on the last round. I figured that doing the work was more important than hitting an exact time.
ReplyDeleteAlso, does climbing halfway up the rope 4 times count as 2 full climbs? It does in my book.
I had to constantly fight the urge to stand up and then press the kb. Tough!
6 rds w/ 20# KB & Burpees. Those were the most pathetic burpees...ever.
ReplyDeleteNo Darcy...if you've seen my burpees near the end of any workout that finishes with burpees...those are the worst ever. :)
ReplyDeleteThe bellyflop/worm burpees?? I think we all know what those look like. Those are the best! hahaha
ReplyDelete4 rds w/ 26# KB and burpees. Those KB clean press thingys were wicked. Lack of flexibility does NOT help on the press! Nick also showed me how to properly climb a rope but that didn't prevent me getting a wicked rope burn on my shin. Everybody likes a good battle scar, right? Great workout, George! Nice to do one that doesn't last an hour.
ReplyDelete3 rounds.
ReplyDelete4 rounds, glad my shoulder made it through, on the mend!
ReplyDelete