CrossFit – Midweek

Ok, who will be there this morning to do a fabulous workout? Dave, Bob, Lacey, Heather, Grace, and me.

General Warm Up

Jump Rope Warm-Up
0:20 single unders
0:20 single leg single unders
0:20 side to sides (I can actually do some of these)
0:20 forward and backs
0:20 in and outs
0:20 double unders
0:20 triple unders
Not sure I’ll ever get these jump rope things figured out. I really need to go outside in the evenings and practice these. Someday I will be able to do these.

2 Rounds
25 banded good mornings
25 banded pull aparts
0:30/0:30 samson stretch

Skill and Build Up
Power Clean Progression
with a barbell, PVC pipe or broomstick
3 clean deadlift to mid-thigh
3 clean deadlift to shrug
3 muscle clean
3 “lands” in power position
3 hang power clean
3 power clean

2 rounds
3 power cleans, increasing in load (10lb db set – 15lb db set)
3 push-ups
10 double unders (20 singles)

Conditioning (15:00) 
For Time
Dumbbell Option (15 lb set)
21 dumbbell power cleans
42 push-ups (21)
100 double unders (0:30 tried, 0:30 single)
15 dumbbell power cleans
30 push-ups
100 double unders (0:30 tried, 0:30 single)
9 dumbbell power cleans
18 push-ups
100 double unders (0:30 tried, 0:30 single)

Core Accessory Work
3 rounds
0:45 deadbug (this is very challenging – I can’t really hold my legs up this long)
0:30 superman stretch

Another good, sweaty day. Shirt is soaked so I guess it was good….

Have a nice day everyone!


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