CrossFit Friday

It’s a stormy, rainy Friday. What kind of workout will we have today? Who will be doing this workout together? me, Jeff Fisher, Lacey

CHAN Warm Up (10:00)
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges (missed this audio cut out and restarted zoom)
10/10 lateral lunges (missed this audio cut out and restarted zoom)
inchworm + push ups (5,4,3,2,1) (2)
10/10 speedskaters
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
0:30/0:30 lateral neck stretch
0:30/0:30 posterior neck stretch

Skill and Build Up
Sumo Deadlift High Pull Progression (10lb db set)
5 Sumo deadlifts
5 Sumo deadlift shrug slow
5 Sumo deadlift shrug fast
5-10 Sumo deadlift high pulls

Deadlift Progression
5 sumo deadlifts high pulls
5 dumbbell thrusters

Build Up and Primer
100m run (30 sec bike)
5 Sumo deadlift high pulls (10 lb db set)
5 dumbbell thrusters (10 lb db set)

Conditioning
For Time 29:58
10 rounds
200m run  (bike 1:00-1:15)
10 Sumo deadlift high pulls (10 lb db set)
10 dumbbell thrusters (10 lb db set)

That was really hard. Thrusters seem to be the toughest as both arms don’t always want to go up – especially the left arm. The left arm sometimes feels like it is really weak and just does what it wants to.

Glad that workout is over so now on to showering and ready for work.

Have a nice day!

 

 

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