CrossFit on a Tuesday

December 22 – how time is going so quickly. I guess we really can’t get out of 2020 fast enough!!

General Warm Up
2 rounds
200m run, 250m row, or 500m bike (row)
5 squats with counter balance, pause 0:03 in bottom of each rep
10 straight leg sit-ups
0:45 glute bridge march

Back Squat and Toes to bar Prep
5 back squats, empty bar
5 kip swings
5 back squats, light (35lb bar + 2.5 = 40 lbs)
2 kip swings & knees to elbows attempt (do you really think I can do this – NO but I can swing and pull my knees up so they are definitely off the floor)
5 back squats, slightly below workout weight (35lb bar + 5 = 45lbs)
3 toes to bar or attempts (worked on hanging knee raises)

Workout (30:00)
0:00-5:00
600m run, 600m row, or 1800m/1500m bike (row)

5:00-10:00
EMOM 5:00
0:30 max rep back squats
35lb bar + 10 + 10 = 55lbs
35lb bar +15 + 15 = 65 lbs
35lb bar + 17.5 + 17.5 = 70lbs
35lb bar + 17.5 + 17.5 = 70lbs
35lb bar + 17.5 + 17.5 = 70lbs

10:00-15:00
600m run, 600m row, or 1800m/1500m bike (row)

15:00-20:00
EMOM 5:00
0:30 max rep toes to bar (hanging knee raises)

20:00-25:00
600m run, 600m row, or 1800m/1500m bike (row)

25:00-30:00
for time 50 burpees (was told to do at least 4:00 of burpees)
First time I ever completed 30 at one time.

VERY tough workout. I’m definitely a sweaty mess!
See everyone tomorrow.
Have a great day!


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