After 87 days of CrossFit over Zoom, it’s awesome that we will be heading back to the gym at the end of this week. In the meantime, we are done with Zoom so preparations can be made for reopening. Yes, I already miss Zoom and it is hard to do this on my own. Actually, I’m not on my own this time…Grace is doing CrossFit with me. We just need to make sure we review the workout the night before and if we need help adapting/modifying, then we need to send a message to Matt.

So, today’s workout…

General Warm-Up
2 rounds
1:00 jumping jacks
0:30 bar hangs (dumbbell overhead hold)
0:30 up dog to down dog
0:30 plank hold

Overhead Movement Prep
•with empty barbell
10 shoulder press
5 push press

Push Jerk Progression
5 jump and land with hands at side (with PVC pipe)
5 jerk balance from head level, with barbell (with PVC pipe)
5 push jerk (with PVC pipe)

Build-Up
3 shoulder press + 3 push press + 3 push jerks, light (10 lb db set)
10 hanging scap retractions (10 lb db rows)

3 shoulder press + 3 push press + 3 push jerks, light to moderate (10 lb db set)
5 strict pull-ups (10 lb db rows)

3 shoulder press + 3 push press + 3 push jerks, moderate (10 lb db set)
3 weighted pull-ups, light (10 lb db rows)

Workout, Part 1
Every 3:00 for 9:00 (3 sets)
3 shoulder press
max rep unbroken weighted pull-up

Dumbbell Option
Every 3:00 for 9:00 (3 sets)
5 dumbbell shoulder press or max rep dumbbell shoulder press if only light to moderate dumbbells (10 lb db set)
Max rep pull-ups or dumbbell row (10 lb set – 25, 25, 25, 25, 25)

Workout, Part 2
Every 3:00 for 9:00 (3 sets)
3 push presses
Max rep unbroken strict chest to bar pull-ups
continue to have clock running from part 1

Dumbbell option
Every 3:00 for 9:00
5 push press or max rep push press (10 lb db set)
Max rep strict chest to bar pull-ups or single-arm dumbbell high pull (10 lb db – 25 each arm, each round)

Workout, Part 3
Every 3:00 for 9:00 (3 sets)
3 push jerks
Max rep unbroken strict pull-ups
Keep the clock running from part 2
Attempt to increase the load over the course of the 3 sets.

Dumbbell Option
Every 3:00 for 9:00 (3 sets)
5 dumbbell push jerks or 1:00 of max rep push jerks (10 lb db set)
Max hold with chest to rings or truck/table (bent over dumbbell rows – 10 lb set – 25 each round)

Ok…we are finished it’s 6:22 a.m. – not too bad for on our own.

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