Got this idea from a workout on CrossFit Boston. It is meant to test you as much mentally as it does physically. This is Black and Gold's version of...
Unbreakable
For time.
20 -10 reps of:
1/2 Body weight push press/jerk
Pull up
Sit up
Double under
Push up
Kettle bell swing (70lb/53lb)
All sets must be unbroken. If you break a set you have to start back at 0. Just to be clear, here is what broken means for each exercise.
Push press/jerk: Putting the bar down.
Pull up: Coming off the bar
Sit up: Standard Army rules
Double under: Either you do all of them in a row or you don't. Sub is 4 regular for 1 DU.
Push up: Standard Army rules
Kettle bell swing: Putting the kettle bell down
Post time to comments.
22 comments:
I know this is a late post, but if you happen to see this and have your own jump rope, please bring it to the gym tomorrow AM. Thanks...
7:34 w/ 90 LB Push press (BW 175)
My forearms hurt so bad it's hard to type.
Thanks for the push J.
9:42
PJ: 80 lbs
Sub Box Jumps fo DUs
It was just as much mental as physical.
Had a bad case of THS tpday Good group this morning, it helped.
7:38 with box jumps
10:06, 95 lb push press, subbed in box jumps. MAJ Whipple... I want your double under skills
5:38 as Rx'd w/ 90lb PP (BW 175)
The 70lb KBS were tough. Luckily I got straight through the DUs. Thanks to Dubbs for sticking with me.
Good WOD.
APFT this morning.
94x PU (no change)
91x SU (improved by 2 since Apr)
12:13 2mi (improved by 9secs)
score: 344
Look forward to doing today's wod if i can fit it in today. Looks like fun.
9:50 w/ 80lb Push press (BW 160)
Sub box jumps for DU
9:40
75 Pj (140) and squats for jumps (stress fracture)35 lb kb.
8:30 with 95# push press. Awesome workout
I'm confused: is the wod one "set" all the way through? 10 reps a piece?
As I learned this morning, after doing sets of 20 and 19 of all exercises, this WOD is only one set of 20 and one set of 10 of each. I mistakenly thought I was supposed to do 20, 19, 18, 17... which would have taken half of the day.
With the extra work, which makes me that much stronger...8:10.
9:19...I hate double unders. Must have been stuck on the 10 reps of DU for 3+ minutes. Got to 8 3 or 4 times and missed. HUGE GOAT for me!
9:17 w/ 95 LB Push Press (195)
Sub Box Jumps for DUs
B&G in Chi-town!!
I was directed by NM not to get fat while on leave....so I found the local community center this morning and introduced functional fitness.
Like Mac, I got to 19 PP and realized that I'm a big idiot. Going into the workout thinking I had to progressively step down messed with my head big time. The intensity was not there thinking I had to do 165 reps of each.
15:10
BW - 195#
PP - 100#
Pull-up - had to dead hang so unbreakable was impossible after PP
DU - subbed 24" box jumps
KB - 55#
Need to redo this workout when I get back.
5:41 w/85 lb PJ (BW=170)...also had feet anchored for the SUs.
A bunch of great efforts out there this AM...lot of people sticking with it even though they had to work through broken sets repeated times...great work.
9:05
BW 160: PJ: 85
completed 100 singles first iteration.
completed 10 2x second round.
Going into the workout, I thought I would do "something extra" after this workout. I had no such thoughts at completion. Great workout.
9:25
I used 90 lbs for PP (BW = 180)
Managed to get through all of them except the jump rope without breaking sets. I went straight to the sub (4:1) and got to about 25 on the first time through before starting over again.
I also screwed up and did my second set of push-ups after my KBS because I forgot about them initially.
7:10
95 lbs PP
Somehow got the double unders without wasting too much time. I too would like J-Whips skills.
5:38 / 85# PP and 53#KB. No excuse not to use the 70 lbers today, will make up for it next time...
10 mins
85 lb push press, box jumps.
0550- Badger 33:40 (4 minute improvement from July 4th 2009)
1550- Unbreakable
7:11
No broken sets, subbed 4:1 for DUs, used 80lbs for PP (BW-155)
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