Let’s Begin the Week with CrossFit

Start of another week, starting off at the gym.

General Warm Up
Joint Prep Routine
10/10 turn head side to side
10/10 look up and down
10/10 swing head in crescent shape side to side
10/10 shoulder rolls forward, then back
10/10 swing one arm up, while other is down
10/10 swing arms across body at 45° with right arm high, then left arm high
10/10 full range of motion arm circles forward then back
10/10 side to side trunk twists
10/10 straight leg hip circles
10/10 right leg swings, then left
10/10 right lateral leg swings, then left
20/20 butt kickers
10/10 knee circles
10 dorsiflexion drops
10/10 seated ankle circles

2 rounds
0:45/0:45 supine banded hamstring stretch
12 barbell good mornings (with PVC) use a 0:03 lowering phase

Skill and Build Up
Handstand Push Up Prep
0:30 single arm plank to wall press
0:30 planked wall press
0:20 handstand hold back to the wall (feet on wall – not very high but off the floor)
5 piked handstand push ups
3 handstand push ups (piked only)

Deadlift Progression
*with empty barbell
5 from top, to the knees and stand
5 from top, to knees, to shins, to knees, and stand
5 deadlift

Build Up
3 rounds
3 deadlifts, touch and go, increase load each round
2 handstand push-ups or variation (pike only)

“Diane” workout (6:55)
for time (5:00-10:00)
21 – 15 – 9
deadlifts (85 lbs)
Handstand push ups (piked on floor)

Compare to 6/29/20
well, on 6/29/20 we were zooming from home….so here is what I did on that day….

Minimal Equipment Options 5:45
Dumbbells (for time)
30 dumbbell deadlifts (15 lb dumbbell set)
21 handstand push-ups (10 lb dumbbell set shoulder press)
25 dumbbell deadlifts (15 lb dumbbell set)
15 handstand push-ups (10 lb dumbbell set shoulder press)
20 dumbbell deadlifts (15 lb dumbbell set)
9 handstand push-ups (10 lb dumbbell set shoulder press)

Good workout to begin the week. See you tomorrow.

Have a great day!

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