Wednesday…Tired CrossFit Anyways

Wow, we had a graduation party for Grace last night. I am so tired this morning. But of course, my body woke up at 4:40 a.m. all by its self.

So, we’ll see if Grace shows up today? Yep, she did. We are both tired so we’ll see how this works out for us today?

General Warm-Up (12:00)

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
(Extremely challenging for me today. I could barely jump rope today let alone do all these other things.)

2 Rounds
5/5 quadruped rotations, slow
10 squat with counter balance
0:30/0:30 single leg glute bridge
0:45/0:45 band front rack stretch

Skill and Build Up (11:00)
Squat clean Progression
*with an empty barbell (PVC pipe)
5 front squats
5 lands
5 high hang squat cleans
5 hang squat cleans from mid-thigh
5 squat cleans

Build Up (10 lb db set)
3 Sets
2 squat cleans + 2 front squats, increasing in load

Workout, Part 1 (9:00)
Every 1:30 for 9:00 (6 sets)
1 squat clean + 1 front squat

Dumbbell Option (10 lb db set)
Every 1:30 for 9:00 (6 sets)
3-5 dumbbell squat cleans + 3-5 dumbbell front squats (I did 5 of each; each set)

Transition and Workout Prep (5:00)
Review workout and movement standards for part 2

Build Up
3 squat clean + front squat (workout weight) (10 lb db set)
3 bar facing burpees
15 double unders (25 single unders)

Workout Part 2 (12:00)
For time
21-15-9
Squat clean + front squat
bar facing burpees
5x the reps of double unders (105-75-45)

Dumbbell Variation
For time 11:25
21-15-9 (15 – 9 – 6)
dumbbell squat clean + dumbbell front squat (50 lbs/35 lbs) (10 lb set)
bar facing burpees (facing dumbbells) (regular burpees but could only do 10 – 6 -3)
5x the reps of double unders (105-75-45) (single unders 125, 75, 40)

Cool Down (5:00)
3:00-5:00 row, bike, or run easy (walked outside, up the street 2:30 and then turned around and came home)

This was a very challenging workout for us because we were both so tired. Hopefully,

we can sneak a nap in someplace today. Then, bed early!

Have a great day everyone!!

 

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