Back to the Gym – CrossFit Monday

Heading back to the gym this morning. Good thing as I finished decorating the house for Christmas and I don’t have a lot of space left for doing CrossFit 🙂

General WarmUp
2 rounds
0:45/0:45 single leg glute bridge
0:30 L-hang or tuck hang or 20 pike compressions (did a real tuck hang at the pull-up rig – could hang for like 0:10 at a time and 2 or 3 times in a row!)

Skill and Build Up
Front Squat Prep
20 front rack “in and outs” (empty barbell)
5 paused front squats
5 front squats

Build Up
review how to take the bar out of the rack and put back in the rack correctly
Every 2:00 for 8:00
305 front squats, increasing in load

Strength/Power
For weight
Front Squat – Weightlifting
Set 1 5 (35 bar + 10 +10 = 55 lb)
Set 2 5 (35 bar + 15 + 15 = 65 lb)
Set 3 3 (35 bar + 20 + 20 = 75 lb)
Set 4 3 (35 bar + 25 + 25 = 85 lb)
Set 5 1 (35 bar + 27.5 + 27.5 = 90 lb)
Set 6 1 (35 bar + 30 + 30 = 95 lb)
Set 7 1 (35 bar + 35 + 35 = 105 lb)
Definitely a PR for me! Previous PR was 75 lbs

Accessory Work
3 rounds not for time
12-15 banded Russian kettlebell swings
10-15/10-15 oblique side bend


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