Start the Week CrossFitting

My legs didn’t rest much this weekend – between leg press challenges with my daughters and lots of just walking around my legs are still tired 🙂

General Warm Up
2 rounds
0:30 jumping jacks
0:30 clap jacks
0:10/0:10 single leg lateral hops
0:30/0:30 spiderman stretch
0:30 inchworms + up dog to down dog
10/10 lying dynamic hamstring stretch

Skill and Build Up
Toes to Bar progression (I keep trying but I’ll never really be able to swing and pull my knees up to my elbows. I’m where I can do a tiny swing and left my feet off the ground.)
5 kip swing
5 knees to elbows
5 knees to elbows +kick + fast return

Wall Ball Progression (14lb ball)
*with medicine ball
5 wallball front squats
5 wallball push press
5 wallball

Build Up andWorkout Prep
flow of workout and demonstrate the kettleball carry, floor press, and box jumps.

10m/10m Zercher kettlebell carry (8lb kettlebell)
10/10 single-arm floor press (15lb db)
10 box jumps (2 45lb plates each 4″ = 8″)
*lighter and lower than intended workout

Then,
Grab and set up workout weights, stations, bars, walls, and boxes

10m/10m Zercher kettlebell carry
10/10 single arm floor press
10 box jumps
*with intended load and height for the workout

Workout (22:00)
For time (19:47)
100m Zercher kettlebell carry (8lb kettlebell)
50 wall ball shots (14lb wall ball)
100m Zercher kettlebell carry (8lb kettlebell)
50 toes to bar (tried to swing and pull my knees up – did this on most of them; otherwise I would just try to get a bit of a swing)
100m Zercher kettlebell carry (8lb kettlebell)
50 box jumps (2 45lb plates each 4″ = 8″) (I actually jumped on and off these the entire time)
100m Zercher kettlebell carry (8lb kettlebell)
25/25 single arm floor press (15lb db)
100m Zercher kettlebell carry (8lb kettlebell)

This was a tough workout. But I felt pretty good about being able to do the proper number of things each time. I’m just slow.

Have a great day everyone!

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