CrossFit Thursday

Not such a big class today. But it’s great to see those that come each day.

General Warm-Up
2 rounds
0:45 mountain climbers
30ft/30ft banded monster walk
0:40/0:40 single leg glute bridge
0:30/0:30 side plank with rotation
0:30 squat with hand reaches

Skill and Build Up
Back Squat Prep (barbell 35lbs)
5 tempo back squats
5 back squats, no pause

Build Up
5 Sets (3 each set 5, 10, 15, 15, 15)
3-5 back squats

Strength/Power
Back Squat Weightlifting
Every 3:00 for 18:00 (6 sets)
Set 1: 6 reps (10 lbs each side + 35 =55 lbs)
Set 2: 4 reps (15 lbs each side + 35 =65 lbs)
Set 3: 2 reps (20 lbs each side + 35 =75 lbs)
Set 4: 6 reps (15 lbs each side + 35 =65 lbs)
Set 5: 4 reps (20 lbs each side + 35 =75 lbs)
Set 6: 2 reps (25 lbs each side + 35 =85 lbs)

PR for me today! As back on February 19th when I last did back squats in the gym I did 70 lbs total.(35 lb female bar + 17.5 lbs on each side = 70 lbs)

Core Accessory Work
8 rounds
0:15 L-sit (using dumbbells on ground, push up and lift your butt and legs – I could barely get my butt off the ground and for only like a second)
0:15 rest
0:20 superman hold on floor (I can actually do this – can’t lift my chest off the ground very far but it is up off the floor)
0:15 rest

Wow! That accessory work is definitely difficult!!

Good workout – let’s see how I feel during the day.

Have a good day!

P.S. I’m home for the evening and have to say that I was on my feet a lot today so I never really got too sore from this workout. Tonight, my shoulders hurt a bit, but I can tell it’s because I’ve used muscles in there that don’t get used enough.

Have a great evening everyone!

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