Double unders are my friend… I think

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Beauty workout today at Crossfit Langley!  Coach DC set up some strength followed by a nice, quick Metcon as seen at the Canadian Crossfit Regionals last weekend (see workout #4).

Workout for the day was as follows:

Warm-up

3 Rounds of 10 x 25lbs Ball slams, 10 x air squats, 10 x sit-ups

Strength work

Front Squat for 3-3-3 (rest 120 seconds between sets)

My weights were:

• 10 x 135lbs (warm-up set 1)
• 10 x 185lbs (warm-up set 2)
• 5 x 205lbs (warm-up set 3)
• 3 x 225lbs
• 3 x 225lbs
• 3 x 225lbs

I really should have increased my load, but I’m still a little leery with my back.  Slowly but surely.

Metcon WOD for time:

• 50 x double-unders
• 10 x burpees
• 40 x double-unders
• 10 x burpess
• 30 x double-unders
• 10 x burpees
• 20 x double-unders
• 10 x burpees
• 10 x double-unders
• 10 x burpees

My time to complete was 5:45 – and I was feeling gassed at the end!  Check out the results from the Canadian Regionals – the men’s best time was 3:21 – crazy fast!!  Pretty inspiring.

This workout is going in my arsenal of favorites.  Definitely a great burner when short on time.