September 1 – CrossFit

So hard to believe it is already September. Life has been so strange since March it doesn’t feel like we should be to the Fall yet?

Who will be working out today? Bob, Jeff, Dave, Reanna, Lacey, Nikki, Grace, and me.
Nope today was Bob, Jeff, Dave, Kim, Heather, and me.

General Warm-Up
2 rounds
1:30 bike or row easy
5 squats with counter-balance, 0:03 descent and 0:03 pause in bottom (8lb db)
10/10 quadruped rotations
15/15 banded monster walk variation, lateral only

Skill and Build Up
Squat Clean and Jerk Progression (8lb db)
5 jump and lands in a split
5 jump and land with thumbs on shoulders
5 timing drill
5 split jerks
3 muscle clean + front squat + jerk
3 hang clean + jerks
5 clean and jerks

Build Up
5 sets (15 lb set)
1-3 clean and jerks, increasing in load each set to the starting weight for the day.

Clean and jerk (15 lb set)
*complete the first 3 sets on a 3:00 timer and the last 4 sets on a 3:30 timer (compare to 7/1/20)

Accessory Work and Cool Down
75 banded pull-throughs or banded good mornings
75 toe touch crunches (50)

So, we did this same workout this summer, July 1st when we were in St. Louis. We got up at 4:30 a.m. to join the 5:30 a.m. class. I did this workout with a set of 10 lb db so I guess I know I have definitely improved as today was done with a 15lb set of dumbbells.

Also, in July I only did 40 toe touch crunches and today I did 50. I stopped when every one else was done.

Good work out and now shower and to school 🙂

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