A.
AMRAP 24, with partner’s alternating full rounds:
12/9 Cal Row
30 Double-Unders
6 Power Snatch (115/85#) or
4 Sand Bag Cleans (150/100#) - odd rounds
4 Ring Muscle-ups - even rounds
B.
Seated DB Press
4x8
Spider Crawls
4x:30
C.
Slight Decline DB Bench
4x10 (or more if using light weights?)
DB Pull-Overs
4x10
D.
Barbell Shrugs
4x8
KB Skull Crushers
4x8
E.
Standing Calf Raise w/ Single DB
3x30/leg
Banded Anterior Tibialis
3x:30/leg
AM Workout (0500)
Lots of solid conditioning this AM ...
A.
AMRAP 9:
9 C2B Pull-ups
3 Hang Power Cleans (185/135#)*
*Add 3 HPC each round
-15 HPC + 11 HPC into the round of 18 ... this was pretty heavy and overall a challenging combination. 56 hang cleans at 185# and 54 C2B pull-ups ... lots of grip.
B.
EMOM 15:
1 Power Clean + 2 Split Jerks
-135# across ... focused on speed and position ... kept this light and technical, which was nice.
C.
Every 5 for 15 (3 sets) of:
800m Run
Max Set of Strict HSPU in remaining time
-12,10,10 ... rough, but tried to push it.
PM Workout (1500)
Overall got a decent back/arm pump this afternoon... was a bit fatigued, but I was happy to get this in as I've been working some longer hours and it was a nice relief to get away from my desk for an hour.
A.
Reverse Shrugs on Dip Bar
3x12
DB Shrugs
3x12
-Complete, shrugs went 70s,80s,90s
B.
RDL
5x4
DB Incline Rows
5x8/arm
-225#, 245#, 265#, 275#, 275#, 90# across on rows
C.
Machine Hamstring Curls
3x12
-160#
D.
Sorenson Hold
3 sets of :30
Rest :90
-Complete
E.
Alternating DB Bicep Curls
4x12/arm
KB Forearm Curls
4x12/arm
-2x35# DB and 26# KB
F.
Alternating DB Hammer Curls
3x12/arm
Prone Incline DB Curls
3x12
-2x35# DB and 2x20# DB for incline prone
Today was a really solid workout ... I really enjoyed getting this in and training my RC / HSW. This was a class workout, but I modified the movements slightly to target my weaknesses.
A.
AMRAP 35:
250m Bike Erg*
2 Rope Climbs (15’)
80’ HSW
60m Farmer’s Carry (2x70/53#)
Rest 1:00
*Bike increases by 250m each round
-5 Rds ... solid aerobic movement, lots of time on my hands, which I need. Mostly unbroken sets of 20' for each set of 80' ... definitely got a bit slower HSWing on the 5th set and actually came down around 10' on two of the sets to break up the segments of 20' ... overall still great training and I was happy to get this in.
B.
Every 2 for 12 (6 sets):
‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
-Complete
Did the class (A and B) and then added in some extra cardio. Overall a solid crossfit session.
A.
On a 14:00 clock
Back Squat - work up to a heavy triple
-315#, 355#, 375# ... overall felt very good here, kept these all comfortable... had my leg day on Monday and still snuck this in with the class.
B.
6 Rounds:
10 Lateral Bar Burpees
10 Overhead Squats (95/65 / 135/95 / 165/115 - increase weight every 2 rds)
Rest :60
-Took a total time of 11:45 - 5:00 = 6:45 ... unbroken OHS, really good training for me, both weaknesses of mine, but felt decent and had fun
C.
AMRAP 20:
30/25 Cal Row
10 Lateral Burpees Over Rower
-Complete ... didn't record the rounds here, but enjoyed this in... got a ton of good cardio/sweat out of this and I was happy to get in some more lateral burpees.
AM Workout (0500)
A.
10 RFT:
2 Thrusters (155/105#)
3 Bar Muscle-ups
4 Box Jump Overs (30/24”)
-8:57 ... all sets unbroken, fairly consistent pace ... thrusters were by far the hardest part, but overall felt decent.
B.
On a 12:00 Clock:
Build to 3 RM Push-Press
-155#, 185#, 205# ... didn't really push the loading here, this was a lot on my wrist after the thrusters and just kept the weights manageable and got good reps.
C.
AMRAP 15, with 20# vest:
200m Run
8 Strict Pull-ups
16 DB Box Step-Overs (2x50/35# to 24/20”)
-3 Rds + 3 DB Box Step-Overs ... this was fun / different ... good aerobic training, box step-overs were by far the most challenging part, all sets slowly done with 10/6. Stepping over a box with 120 extra lbs isn't exactly easy or safe, so just moved with intention and flowed through this at a consistent pace.
PM Workout (1500)
Solid shoulder/chest/tricep pump this afternoon.
A.
CGBP
5x4
-185#, 205#, 215#, 205#, 205#
B.
DB Floor Press
4x12
-2x75# across
C.
Dips
4xMax @ 2 minutes rest
-Between 6-10 reps here... I was surprisingly thrashed from A and B at this point.
D.
Seated Side Laterals w/ Forward Lean
3x10
Incline Bench Rear Delt Fly
3x10
Supinated Barbell Front Raise
3x10
-2x30# DB on the first two movements, 40# barbell
E.
Smith Machine Seated French Press
4x10
-2x10# weight on each side ... never done this movement, was a solid pump, kept it very light
AM Workout (0500)
A.
5 Sets:
AMRAP 3:
10 Deadlift (275/195#)
15 Toes-to-Bar
Max Cals Echo Bike
Rest 2 minutes
-51, 39, 31, 29, 28 (178 total) ... woof this was tough ... all sets unbroken, but the bike really did a number on me. Great crossfit conditioning, happy to feel good and give this my all.
B.
EMOM 16:
Odd: 12 GHD Sit-ups*
Even: 15 Wall-Balls (20/14#)*
*On the last minute of each movement, complete a max effort set
-Result = 20 GHD sit-ups and 23 Wall-Balls
PM Workout (1530)
Solid squat session this afternoon... was nice to go a little heavy. Overall felt strong, fun stuff sneaking this in.
A.
Back Squat
6x3
DB Incline Rows
6x8/arm
-315#, 335#, 355#, 365#, 375#, 380# ... 80# Rows across
B.
DB Lunges, Farmer's Carry
3 x 20 Steps
Bench Adduction
3x6
-Complete, 2x60# KB FC
C.
Rock Back Calf Raise
3x12
Banded Anterior Tibialis
3x30
-135# rock back, 1 orange band
