The second workout towards of this years Crossfit Open, and another time I did this as part of the Friday morning class. The workout was:
2 rounds of:
10 overhead squat @ 45kg for males
10 chest to bar pull ups
If you make it through those in the time cap then onto:
2 rounds of:
12 overhead squat @ 45kg for males
12 chest to bar pull ups
And so on, with each interval adding two reps on to the movements until you can no longer complete this with that 3 minute section.
Now with a 52.5kg PB for overhead squat I and the fact that I have only ever made one C2B pull up in my life, I had full intention on scaling both the weight, and the movement down to approximately 35kg and regular kipping pull ups. However, this was not an option. The level 2 scale was still with the full Rx weight, just with regular pull ups, and the level 1 scale was 30kg and band assisted pull ups.
I didn’t want to do band assisted pull ups, I personally don’t get on very well with them, and wanted to do regular kipping pull ups, so I had no choice but to bite the bullet and squat at 45kg. The only way I was going to achieve this was to clean the weight up, push press it out, lower onto my neck and then push press up into the overhead squat stance. I’m not entirely sure that was allowed as part of the standards for the competition, but as I was scaling anyway, and I’m not registered..what the hell.
I surprised myself in managing to get 8 reps off the bat in one set, and could maybe have squeezed the last two out, but the arm shakes were setting in and I dropped the weight out, meaning I had to reset in the method mentioned above. This takes time, and my squats weren’t exactly lightning speed, so by the time I’d completed 10 reps of the squat I only had 30 seconds left of the first interval. I quickly ran over to the bar and knocked out 8 kipping pull ups before the time ran out.
So, a grand total of 18 reps for my 14.2 result. I’m not completely disheartened as 8 reps at 45kg was easily a PB for that amount of reps, but it was disappointing to only get in a 3 minute workout today. If I’m feeling up for it I might pop into the gym tomorrow and attempt the same workout, but with 35kg on the bar, and regular kipping pull ups, just to see how I would have gone.
We’re bound to attempt this workout again in the future, so it will be nice to see how I progress, from getting the bar overhead easily, speed and strength on the squats, and hopefully chest to bars nailed too.