CrossFit Wednesday

Ok, the governor speaks today at 2:30 p.m. oh, the anxiety I will have until then. What will she say today? Will she say we can go back to the gym?

Who will be working out today? Bob, Dave, Jeff, Lacey, Heather, Grace, and me?
Nice to see Bob, Dave, Jeff Fisher, Lacey, Heather, Reanna, Grace and me.

General Warm-Up
3:00 row (bike)

1:00/1:00 ankle mobility posterior banded distraction
1:00 squat with hand reaches

2 rounds
0:15/0:15 single leg lateral hop (did step-ups on step as I couldn’t do a single leg jump – but I guess what do you expect? I’m 50, fat, and love food.)
0:45 glute bridge walk-ups
1:00 squat therapy, move at a slow pace for the entire duration

Workout Prep
Wall Ball Progression + Box Jump Prep
7 wall ball front squats (dumbbell thrusters – 15 lb set)
5 box jumps, low height (step ups on stairs)
7 wall ball push press throws (dumbbell thrusters – 15 lb set)
5 box jumps, medium height
7 wall ball shots (dumbbell thrusters – 15 lb set)
5 box jumps, workout height or slightly lower

Workout
for time

3 rounds
15 wall ball shots
20 box jumps
15 wall ball shots
25/20 cal row

Minimal Equipment Options
Dumbbell Option
3 rounds for time
15 dumbbell or kettlebell goblet thruster (15 lb set, 8lb set, 8lb set)
25 tuck jumps (stair step-ups)
15 dumbbell or kettlebell goblet thruster (10lb set, 8 lb, 8lb)
250 single unders (1:30 bike – approx 11-13 cal)

Accessory Work and Recovery
3:00 row, bike, walk, run or jump rope (Grace and I did a 3:00 walk outside)

2 rounds
5 standing leg extensions, right
0:10 right leg hold at parallel
5 stand leg extensions, left
0:10 left leg hold at parallel
5 standing leg extensions, right
0:10 right leg hold at parallel
5 standing leg extensions, left
0:10 left leg hold at parallel
0:45/0:45 couch stretch

Guess another good workout. Now to shower, head to school and then Olivia has her first cross country meet tonight! Just hope this humidity gets better by evening.

Have a good day everyone!

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