Monday - CrossPit All kinds of crazy $h^T

Normally, I only post the actual "workout" but take a look at this class detail. It was PACKED with material to learn, practicing skills we've been learning and a frrrking KILLER workout!

Warmup: Run 2 laps, come in and rotate turns breaking the guard. This was a GREAT warmup!

Drill: 3 people to work as A-B-C.

A & B: A holds thai pads, B strikes in response to Bas Ruten Boxing CD for 1 round. When GO! is called B attempts a DLTakedown and A defends with a sprawl.

C: during the minute C performs this complex: DL Takedown walk, sprawl, Sit out Left leg, Sit out right leg, roll to back, bridge for count of 5, get up to fighting stance, repeat for duration of the round.

Switch three times until each person has done the three stations.

This drill was AMAZINGLY difficult and FUN! Like a real fight, well except the part where the other person isn't trying to knock your block off in return.

Skills: Overhand Right (DEADLY!), Spinning Back Kick (Too fun!)


Workout:
6 rounds of
1 minute - Double unders, KB swings(1pd), Abmat Situps (see below)
1 minute - hard fast punching on the heavy bag.

I did the pack reps: 7,7,7 with 16kg bell.

I was able to actually complete these reps in under the minute except for the last round I was short one sit up.

OH. MY. GAWD.
That was fun.