Off to the gym I go for another workout. What will we be doing today?

General Warm Up
3:00 row or bike, run or jump rope easy (bike)

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

Skill and Build Up
DT Warm-Up complex
2 rounds with empty barbell
10 front rack in and outs
5 deadlift
5 hang muscle clean
5 push presses
5 hang power cleans
5 push jerks

Build Up
3 Rounds 55lbs
4 deadlifts
3 hang power cleans
2 push jerks
*increase loads each round

Workout “DT” (12:00)
5 rounds for time 11:23 55lbs
12 deadlifts
9 hang power cleans
6 push jerks
*155/105 – compare to 2/18/20 and 8/14/17

Row, bike, run (5:00)

3 rounds
8/8 single leg cross body Romanian deadlifts (15lb db)
0:20/0:20 side plank with rotation

Tough workout but I actually did the prescribed workout and didn’t have to scale! I was able to do 55 lbs for the whole thing!!

Have a great day everyone!!

This entry was posted on November 3, 2020 at 6:38 am and is filed under CrossFit. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.