Middle of the Week – CrossFit

Having a holiday at the beginning of the week sure throws a person off. I guess it is already the middle of the week – Wednesday.

Who will be up this morning working out with me? Bob, Dave, and me.

General Warm-Up
Jump Rope Warm-Up
0:20 single unders
0:20 single leg, single under
0:20 side to side (I actually did some of these!)
0:20 forward and backs
0:20 in and outs
0:20 double under (I think I can almost do one.)
0:20 double under

Ok, this will be interesting. The last jump rope warm-up and I did not get along very well. My feet and brain could not work together to figure out how we were supposed to really do these variations of jumping rope. Ok, reminder to self – “you are 50 and fat, so really…you may never be able to do these things.” I guess never is a strong word, so I guess I should say maybe someday…

So, actually today I felt like I accomplished something with that jump rope. I ACTUALLY did some of the side to side – like real, not just one and quit and try again, it was actually a number of them in a row! I guess I’ll get this yet.

2 rounds
5 inchworms +updog to down dog
10 boot strappers
0:30/0:30 spiderman stretch

Skill and Build Up
Push Jerk Progression (3 step) (PVC pipe)
5 jump and land
5 jerk ballad from head level
5 push jerks

Build Up
review the dumbbell Bulgarian split squat (toes on couch or chair, then squat one leg holding dumbbells)
3-5 push jerks increasing load (tried 2 with 15lb set but I didn’t think I could do 10 in a row for the workout)

Workout #1
Every 4:00 for 12:00 (3 sets)
6 push jerks (10 push jerks with 10 lb db set)
80 double unders (1:00 attempts)

Workout #2
Keep the clock running from part 1
When the clock hits 15:00 perform

Every 4:00 for 12:00 (3 sets)
8/8 dumbbell Bulgarian split squats (10 lb db set)
15cal/12 cal row or bike (0:45-0:55 8.8-9.2 cal bike)

Cool Down
2 rounds not for time
10/10 quadruped rotations, slow
0:45/0:45 spiderman stretch

All hot and sweaty, shirt soaking wet so I guess that means it was a good workout!

Have a nice day to all!


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