End of Week – CrossFit

Well, Grace made it a week. I think she’s not really up yet so we will see if she shows up. Who else will be working out on this Friday? Bob, Lacey, Nikki, Patricia, Phil, Grace, and me.

General Warm-Up
2 rounds
1:30 row, bike, run, or jump rope easy (jump rope)
10 PVC pass throughs
10 beat swings (shoulder circles right/left)
0:30 bar hang, supinated grip (0:30 plank hold)

Skill and Build Up
Overhead Squat Progression (3 Step) (PVC pipe)
7 Waiter carry 1/2 overhead squats
7 Waiter carry overhead squats
7 overhead squats
*use PVC pipe

Build Up
review how to get the load overhead
10 overhead squat, with an empty bar

3-3-3
Overhead squats
strict pull-ups or ring rows

Workout Part 1
Every 3:00 for 9:00 (3 sets)
3 overhead squats
3 weighted strict pull-ups

Dumbbells
Every 3:00 for 9:00 (3 sets)
7/7 single-arm dumbbell overhead squats (10 lb)
14/14 single-arm dumbbell rows (15lb)

Workout Part 2
For time
21 – 15 – 9
overhead squat
pull-up

Single Dumbbell
5 rounds for time
7 single-arm dumbbell overhead squats, right (10 lb)
10 staggered stance single-arm dumbbell rows, right (15 lb)
7 single-arm dumbbell overhead squats, left (10 lb)
10 staggered stance single-arm dumbbell rows, left (15 lb)

Cool Down
2 rounds
0:45/0:45 IT band stretch
0:45/0:45 lat roll

Good workout on a Friday. Hope everyone has a great weekend!

 

 

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