End of Week CrossFitting

Hard to believe Friday is already here.

General Warm Up
“Lower Leg Prep Routine”
10 dynamic calf and hamstring stretch with feet together
1:00/1:00 single leg kneeling ankle stretch (this really hurt my ankles – guess I need to work with them more)
1:00 sit on heels with feet flat
1:00 sit on heels with toes curled
1:00 sit on heels with feet flat (leaning back)
1:00 sit on heels with toes curled (leaning back)

3:00 bike or row at an easy pace (row)

Skill and Build Up
Wall Ball Progression (14# ball)
*with medicine ball
5 wall ball front squat
5 wall ball push press
5 wall ball shots

Box Jump Prep
5 broad jumps, pause in landing position after each rep
5 tuck jumps, pause in landing position after each rep
5 box jumps (workout height) pause in landing position after each rep

Prescribed height is 16″ – so we were told to use a small jerk box or 4 – 45lb plates stacked.
I decided to go with the plates as I knew I could not jump on a box. I stacked up 3 plates and then decided that looked too high. So, I kicked one off. I was able to jump on 2. However, Matt said it looked too easy so I slid the 3rd one back on and was able to do it. It was hard but I got it.

Workout (12:00)
for time (12:40)

30-25-20-15-10
Wall ball shots (20lbs/14lbs to a 10’/9′ target) (14#, 9′ most of them)
Box jump (20″/16″)
(3 plates – each round I tried to do at least 5 box jumps and the rest step-ups. When I was on my 15 reps, Matt told me to slide over and jump on the stack of 4 plates. I was a bit frightened by that but he was like, yes, you can do it. So, I slid over and I actually could jump on it!! I did it a couple of times and then I moved over to the 16″ box that was there and I ACTUALLY was able to jump on it!! Somehow I was able to get over my fear of that box! Now to try this at home with my box…)

bike, row, jump rope, run easy until clock hits 17:00 (row)

Recovery and Accessory Work
keep clock running from workout
3 rounds
6/6/ bulgarian split squat (0:04 lowering phase followed by 0:03 lifting phase) (10lb db set)
25-30 toe touch crunches (I really cannot do these. I tried to do 10-15 each time but my body is never going to be able to do this.)

Good way to finish the week. Have a good day and a great weekend.

See everyone on Monday!



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