Week 12 Training: 14.10.20

A. Death By Pull-Ups:

Minute 1: 1 Strict Pull-Up, 1 Butterfly Pull-Up
Minute 2: 1 Strict Pull-Up, 2 Butterfly Pull-Ups
Minute 3: 1 Strict Pull-Up, 3 Butterfly Pull-Ups
Minute 4: 1 Strict Pull-Up, 4 Butterfly Pull-Ups
Minute 5: 1 Strict Pull-Up, 5 Butterfly Pull-Ups…..

Notes: Continue on the progression until you cannot continue.

B. AFAP For Time:

10-9-8-7-6-5-4-3-2-1: Burpees
20-18-16-14-12-10-8-6-4-2: Squats
100′-90′-80′-70′-60′-50′-40′-30′-20′-10′: Lateral Shuffle

Notes: Move AFAP for this piece. This is a 10-rounds piece. Move from 10 Burpees into 20 Air Squats into a 100′ (50 down, 50 back) lateral shuffle. In the seconds round you will complete 9 burpees, 18 squats, and a 90′ shuffle. Continue the progression until you finish.

C. Walk 1 Mile @ 30/20# Weight Vest


CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

Posted in Uncategorized
11 comments on “14.10.20
  1. brettbolus says:

    A) stopped at 14 because I started to rip.

    B) 6:01

    C) done.

  2. Alyson says:

    A) 17 full rds + 1 strict + 7 butterfly
    B) 7:08 (I think)
    C) Done

  3. mlubke says:

    15 rounds + 14 reps

  4. Feliz says:

    A) 10 rounds + 6
    B) 8:20ish
    C) done

  5. Morgan says:

    a) 13 rounds + 6
    b) 7:30ish
    c) done

  6. Todd says:

    A) Stopped after 14
    B) 7:20 changed run to forward run instead of side shuffle
    C) Done

  7. Chad Fisher says:

    A) 18 rounds
    B) 7:43
    C) Done

  8. MarkB says:

    A) 8 rounds + 5 (unbroken butterfly)
    B) 8:40
    C) done

  9. Jeff V says:

    A) stopped at 17 due to blood blisters. Felt good.

    B) 7:34

  10. Stacy Martyak says:

    A) 11 rounds
    B) 7:24?
    C) yes

  11. Kelly C says:

    A. 13 rds + 3
    B. 8 something
    C. Done

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 243 other followers

CrossFit Jääkarhu
Follow me on Twitter
Follow me on Instagram
My ❤️
Coach Winchester

%d bloggers like this: