Final CrossFit of the Week

Nice to see all my gym friends again today.

General Warm Up
Plate Hop Sequence
0:20 in and outs
0:05 rest
0:20 alternating feet side hops
0:05 rest
0:20 alternating feet forward hops
0:05 rest
0:20 single leg forward hops
0:05 rest
0:20 both feet side hops
0:05 rest
0:20 plank hand walk
Wow! I actually could do these now.

Barbell Warm Up
*Use PVC for first round or both rounds as needed
2 rounds for quality (empty bar = 45 lbs)
5 hang muscle snatches
5 overhead squats
5 good mornings
5 back squats
5 push jerk
5 front squats
5 hang muscle cleans
5 thrusters

Skill and Build Up
Pull-up Progression
5 beat swings
5 beat swing + kip
5 pull up + push-away + 3-5 chest to bar pull-ups
Like I can really do these?? I don’t think so. I can hang from the bar and try to swing with my feet up.

Push Press Progression
*with empty barbell
5 dip and hold
5 dip and drive slow
5 dip and drive fast
7 push press

Workout Prep
3 push press
3 thrusters
3 chest to bar pull-ups

Workout
Every 4:00 for 16:00 (4 rounds) (45 lbs)
15 push press (empty barbell – could not do 15 every time — 15, 12, 10, 10)
12 thrusters (did 9 thrusters first round and then I really couldn’t push the bar up – so 2nd set 9 with 15 lb db set – 3rd and 4th set did 10 with 10 lb db set)
9 chest to bar pull-ups (did 9 ring rows each round)

Accessory Work
1:00/1:00 spiderman stretch
100 band pull-aparts (or how ever many you can do in 2:00)
1:00/1:00 couch stretch with leg against wall
100 band pull

Ok, my arms hurt! How in the world am I going to type today???
Home to shower then to work.

Ok – I have to say that the shower actually made me feel better.
I then went down packed my lunch, put chicken chili in the crockpot for dinner, cleaned up the dishes and headed out to work.

11:30-12:15 lunch hour
I try to use part of lunch walking. I walked 1.17 miles.

7:15 p.m. – I have to add that I just rode the exercise bike 4.0 miles. Great activity when you are talking on the phone. Hadn’t talked to my friend Lisa in about a week so it was great to catch up!

Now I can sit back and watch a movie with Olivia.

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