ParaWOD Benchmark #3: Jeremy spoke

For today’s benchmark at Crossfit Impavidus, we move to a WOD that I’ve never attempted before, but presents similar challenge as FRAN.


Three rounds, 21-15-9 reps, for time of:
Overhead squats

For this workout, the modification is similar to FRAN in that we switched the squat to a shoulder press. As I noted for my Fran post, it was time to go up in weight.

Also, for burpees, my coaches at Crossfit Nassau came up with an approximation that they call “Chair get-ups,” or more cleverly, “Chirpees.” This movement requires another support mechanism like a box, parallette, or something stationary. The goal is to get out of the chair and then back up in it again using the stationary object. One down-and-up movement equates to one burpee.

Three rounds, 21-15-9 reps, for time of:
Overhead squats = shoulder press (75lbs)
Burpees = chirpees/chair get-ups

My final time of 5:55 was a solid first benchmark for this workout. I am glad I went up in weight, because this one felt more like a shoulder workout. While I did the 21 reps unbroken, I had to break down the middle set.

For the chirpees, I alternated hands, changing which arm was pushing off the stationary object vs which hand was holding the chair.

Thanks to Crossfit Nassau and Crossfit Impavidus for making this happen!

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