Well, the week is half over. It is Wednesday.

Somehow this morning came awful early. Hope I can actually do whatever is in today’s workout. I feel tired.

Who will be there this morning? Bob, Dave, Lacey, Heather, and me. (Grace missed today because she did a sleep-over with some of the cousins. I have to say the sleepover was very important since it was planned weeks ago by the 8 year old.)

General Warm Up
3:00 run at easy pace (bike)

CHAN Warm-Up
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges
10/10 lateral lunges
inchworm + push-ups (5,4,3,2,1)
10/10 speedskaters
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
0:30 lateral neck stretch
0:30 posterior neck stretch
10/10 wrist circles

Skill and Build Up
Toes to Bar Progression
5 kip swing (sit ups)
5 knees to elbow (V-ups)
5 knees to elbows + kick + fast return (toes to object – well, at least an attempt)

Workout Preg
3 Sets
3 Box jumps, increasing in height (step ups)

Workout
for time
1000m run
50 toes to bar
30 box jumps
50 burpees
100 walking lunges
200m kettleball farmers carry

Workout Modifications (21:07)
800m run (bike 5:00)
30 toes to bar (25 sit-ups – this is the most I have ever been able to do!! Keep in mind they were with the ab mat and my feet under the couch. But, I think the most I had ever done before was like 13 or 15.)
20 box jumps (25 – step ups)
30 burpees (burpees)
50 walking lunges (80 lunges)
100m kettleball farmers carry (200m – 15 lb db set)

Cool Down
2 rounds
1:00/1:00 couch stretch
1:00 forward fold
1:00 wall press stretch

Nice to see everyone. Have a great day and I’ll see you tomorrow!

This entry was posted on July 22, 2020 at 6:31 am and is filed under CrossFit. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.