How do you start your day? I start every morning (weekday) by getting up and going to the gym. Working out is a great way to start the day – at least by exercising early you can’t figure out how to NOT make room for it later in the day. No excuses – workout is first and then do whatever you need to do.

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 (forward/backward)
10/10 wrist circles

Skill and Build Up
Single arm dumbbell snatch Progression (10 lb db)
with a light dumbbell
5/5 deadlift
5/5 deadlift + shrug (straight arm)
5/5 muscle snatch
5/5 overhead drops
5/5/ dumbbell snatch (full movement)

With light dumbbell perform 5/5 single arm dumbbell thrusters

Build Up (15lb db)
6 dumbbell snatches, alternating
3/3/ single-arm dumbbell thrusters
3 burpees

Workout (12:00)
for time
50 dumbbell snatches, alternating (50lbs/35lbs) (15 lb db – I could only do 40)
40 single arm dumbbell thrusters (50lbs/35lbs) (15 lb db – I could only do 30)
30 burpees (I could only do 22 but I tried really hard to get my chest to the floor each time. It was definitely challenging!)

Accessory Work (15:00)
Every 3:00 for 15:00 (5 sets)
6-10 unbroken strict pull-ups (6 – toes on box and pull up over bar)
10/10 single arm dumbbell floor press (20 lb db)

Now, home to shower and go to work. Will be nice to see the high school students!

See you tomorrow! Hope everyone has a good day!

This entry was posted on January 5, 2021 at 6:42 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.