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!

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