CrossFit Tuesday

Who will be working out today? Bob, Nikki, Lacey, Heather, Grace, and me.

General Warm Up

Joint Prep Routine
10/10 turn head side to side
10/10 look up and down
10/10 swing head in crescent shape side to side
10/10 shoulder rolls forward, then back
10/10 swing one arm up, while other is down
10/10 swing arms across body at 45° with right arm high, then left arm high
10/10 full range of motion arm circles forward then back
10/10 side to side trunk twists
10/10 straight leg hip circles
10/10 right leg swings, then left
10/10 right lateral leg swings, then left
20/20 butt kickers
10/10 knee circles
10 dorsiflexion drops
10/10 seated ankle circles

Skill and Build Up
Clean and Jerk Prep (db set 10lb)
5 x 1 hang muscle clean + 1 front squat

Then,
5 push press
5 hang power cleans
5 push jerks
5 power cleans
5 squat cleans
5 split jerks

Build Up
3 sets
2 power clean + 2 push jerks + 2 squat clean + 2 split jerk
*finish set 3 at a moderately heavyweight

Workout
Every 3:00 for 21:00 (7 sets)
1 power clean + 1 push jerk + 1 squat clean + 1 split jerk

Minimal Equipment
Dumbbells
Every 3:00 for 21:00 (7 sets) (3 or 4 each during each set – 10lb set)
3-5 dumbbell power cleans + 3-5 dumbbell push jerks + 3-5 dumbbell squat cleans + 3-5 dumbbell split jerks

Accessory Work
Minimal Equipment
Dumbbell
3 Rounds not for time
8/8 half kneeling press (10 lb db – could only do 4/4 because I just really couldn’t push the weight up at all – it was really hard — only could do 4 each side)
20 Russian twists with a dumbbell (these were pathetic because I can’t keep my feet off the ground and twisting while sitting on the ground is HARD – I think I did 12 each time)

Tough work out today but I got through it.

Have a great day!

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