CrossFit Friday

Another day at the gym. It is so nice to be back at the gym. There were again, about 20 of us there.


General Warm-Up

Stretch
1:00/1:00 pigeon stretch

3 rounds of
0:20 jumping jacks
0:10 rest
0:20 lunge variation
0:10 rest
0:20 Russian swing variation
0:10 rest
0:20 Scap retraction push-ups
0:10 rest

Skill and Build-Up
Deadlift Progression (empty barbell=35lb)
5 from top, to the knees and stand
5 front top, to knees to shins, to knees, and stand
5 deadlifts

Rope Climb Progression
5/5 rope row
5 rope hang knees to elbows
3 box wrap or J-hook drill
1 one pull for max height

2 rounds
3 deadlifts (light on round 1, workout load on round 2) (2.5 lb weights; 5 lb weights)
6 box step-ups (low on round 1, workout height on round 2) (16″ box)
3 burpees

“FTW 343”
Hero work out in memory of the 343 firefighters who gave their lives on 9/11/01

For Time 20:05

100 deadlifts (35 lb barbell + 5lb weights = 45 lbs)
100 ft rope climb (rope rows – pull self-up hand/hand up rope)
100 step-ups (20″/18″) (16″ box – highest I have ever used was 12″ – this didn’t feel too bad)
43 burpees

Compare to 9/11/19

Definitely a tough work out – pretty sure I’ll feel this all day!

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