Another CrossFit Week Begins

Who will we see this week?
Grace got up and went to CrossFit today!!

General Warm Up
Chan Warm Up
25 jumping jacks
25 front jumping jacks
8/8 spiderman lunges
10/10 lateral lunges
inchworm + push-ups (5, 4, 3, 2, 1)
10/10 windmills
10/10 arm circles (forward/backward)
10/10 arm pretzels
10/10 shoulder rolls
10/10 wrist circles

Bent Over Row Prep
0:30 banded good morning hold
20 banded bent over rows
5 supinated grip bent-over rows, empty bar

3 sets
3 supinated grip bent over rows (35lb bar + 5lb = 45lb;

Increase load each set and take care of any final workout prep between sets

Strength/Power
Every 2:00 for 10:00 (5 sets)
5 supinated grip bent over rows
*compare to 11/24 (we were on Zoom so I used 20lb db)
35lb bar + 10lb+ 10lb = 55lb
35lb bar + 15lb+ 15lb = 65lb
35lb bar + 17.5lb+ 17.5lb = 70lb
35lb bar + 20lb+ 20lb = 75lb
35lb bar + 25lb+ 25lb = 85lb
Definitely a PR for me! Not sure I’ve ever done this with the barbell.
I did as much as Grace did!!


Transition and Build Up
put away and clean up equipment
3/3 staggered stance single-arm kettlebell rows
6 plank pull-throughs with kettlebell
6 Russian kettlebell swings

Workout Part 2
for time
3 rounds for time
15/15 staggered stance single-arm kettlebell rows (53/35lbs) (25lb db)
20 plank pull-throughs with kettlebell (53/35) (25lb db)
25 Russian kettlebell swings (53/35lbs) (15lb db)
Surprised myself that I could actually use a 25lb weight for all three rounds. I thought I could do one or two rounds and then I’d switch to the 15lb one. But I was able to do all three. I didn’t try the 25lb for the Russian kettlebell swings as I really didn’t think I could swing that much weight. Next time I can try it.

Good workout for today.

See you tomorrow!



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s


%d bloggers like this: