James runs the Gauntlet
Today’s workout was borrowed from our friends at CrossFit 3D. The 3D Gauntlet is an evil mash-up of Grace and Kelly with some knees to elbows and double unders thrown into the mix. Welcome to your weekend!
“The 3D Gauntlet”
In a 30 minute window, complete;
“Grace” (30 ground to overhead anyhow, 60kg / 40kg)
75 knees to elbows (every time you break, do 35 double unders)
In the remaining time do as many rounds of;
“Half Kelly”
Run 200m
15 box jump, 24″
15 wall ball
Score is how many rounds of “Half Kelly” you complete. Props to Mr Paul Ramage of CrossFit 3D for this one, appreciation can be shown to him at any point. Also props to the organisers of the Hawaii CrossFit Games Sectional from whom the format was “borrowed”.
Don’t worry if you look at this and think ‘I could never do that!’. As always this workout is completely scalable to your level of fitness. For example Heather’s (CFT’s glamorous grandma) version of this looked very different as we adjusted the workout to suit her abilities. See below:
In a 15 minute window, complete;
Half “Grace” – 15 dumbbell power cleans and push press using 4kg dumbbells
30 sit ups (every time you break do 10 ring rows)
In the remaining time do as many rounds of
Row 200m
15 box step ups, 16″
15 press ups to the GHD
Team 10
Heather – as above – 3 rounds + 3 press ups
James – 40kg, knee raises, single unders – 6 rounds + 80 metres