12/7/19

This morning was a solid workout... got in almost all of the FBB stuff and added in the toughest crossfit I've done in a while. Overall fun, but I will probably feel this tomorrow. 

Warmup: 
2 Rounds - CNS PREP
4 Burpee lateral bench jumps
4 Lateral Arc Slam Balls/side

3 Rounds - Build pace a little each round
10 Dual Russian KBS
Assault Bike .3/.2 Miles
rest 60sec

4 Rounds - Slow Down and Control
20 Ring Mountain Climbers
10 Banded Face Pulls 20X1 

-Complete

A1) Single Leg Barbell Glute Bridge

20X1; 3-5/leg; rest 60sec x 3
*Loading heavier this week than last

A2) Adduction Bias Side Plank

30sec/side; rest 60sec x 3

-Complete ... used a 45# barbell for the bridges... great warm-up 

B) Deadlift From Blocks

4,4,3,2; rest 3mins
Barbell is set up just below knee - adjust blocks appropriately

-405# x 4, 435# x 4, 455# x 3, 475# x 2 ... felt very strong on these, got all the reps easily. 

C) Crossfit Conditioning 

4 RFT (30 min cap), Teams of 3: 
75/60 Cal Bike
60 HSPU
45 Power Cleans (115, 135, 155, 175)
30 Power Snatch (115, 135, 155, 175)

-3 Rounds + 33 Power Cleans ... this was tough ... lots of reps and high intensity crossfit ... overall enjoyed it though. I got super light headed during the set of 155# power snatches and had to sit out for about :30-:60 ... this was fun not fun, but caught my breath and finished out the rest of the workout. 

D1) Back Extensions

4040; 5-7reps; rest 45sec

D2) Single Arm Dumbbell Torso Row 

30X1; 6/arm; rest 45sec x 3

D3) Seated Hammer Curl

3131; 6-8reps; rest 90-120sec x 3

-Complete ... used 50# DB for the rows, 2 x 20# DB for the curls... tempo rocked me. 

E) ROMWOD

-Complete