Friday – Cassius Clay
I was perusing old CrossFit Vancouver videos and came across none other than Cassius Clay. Perhaps it is simply nostalgia but I remember this being a beast of a workout that was very rewarding. It’s time for a comeback! Note the weights for this workout are pretty heavy, so scale appropriately if you’re not up to full weight. For muscle ups, use the most difficult progression you can manage.
Technique: Review workout movements, review muscle-up progressions
Workout: Cassius Clay
3 Deadlift (315/205lbs)
3 Muscle Ups
3 Clean and Jerks (185/100lbs)
2 Rope Climbs
1 Box Jump (24″/36″)
250m Lulu run (around the old Lulu building)
5 Rounds
– Kermit
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6 Comments:
By Lumber 29 Apr 2011
This is a ridiculously tough WOD. Did it one time just over a year ago and it took me like 29 minutes and like 2 weeks to recover. The C&J’s are definitely the hardest part.
By Joel Fridman 29 Apr 2011
Hey, it used to be 300m uphill running. It’s not fair for those who did in its full hardness.
And I want to see the all-time leaderboard for this one, it was the only one I did the 1st place. Is it still there? Hope so.
Anyway I love this WOD, might be doing it within a couple days.
Missing you gang,
Joel
By Ryan 29 Apr 2011
Sounds like a good one!
By Dan F 29 Apr 2011
Dig it Kerm! Don’t want to blow myself out of the water before the Games WOD tomorrow, so I’ll think I’ll throw down on this one Sunday noonish if anyone is interested?
By Smooth 29 Apr 2011
Wow that looks tough. Quick question, was Cassius Clay the guy who single handedly built a rocket and flew it to the moon, i think he subsequently changed his name to Apollo Creed?
By Dan F 29 Apr 2011
Crossfit Regionals News
“The first weekend of Regionals is less than a month away and many athletes are making travel plans to the event. The Regionals will be three-day events. Each will begin on a Friday morning, so make your travels plans accordingly.”