February CrossFit

Wow – I can’t believe it’s February. Where did January go? Well, perhaps we should be happy that 2021 is going by so quickly – I’m not sure it’s going to be any better than 2020!

Off to the gym this morning to begin February and a new week of CrossFit.

General Warm Up

Jump Rope
0:20 single unders
0;20 single leg single unders
0:20 side to sides
0:20 forward and backs
0:20 in and outs
0:10 double unders
0:10 double unders or triple under attempts
*0:05-0:10 rest between movements

2 Rounds
0:30 banded good mornings
0:30/0:30 spiderman stretch

Downdog Sequence 2
0:10 downdog
0:10 updog
0:10/0:10 downdog with shoulder circles
0:10 updog
0:10/0:10 downdog with ankle reach

Skill and Build Up
Toes to Bar Progression
5 kip swings
5 knees to elbows (I just try to get my knees and feet up in the air a bit)
5 knees to elbows + kick + fast return (don’t think that will ever happen – but keep trying to do knees as high as I can get them)

Wall Ball Progression
*with medicine ball to be used in workout
5 wall ball front squat
5 wall ball push press
5 wall ball

Ramp Up
10 cal row
10 double unders
5 toes to bar
5 wall ball

Workout (12:00)
For Reps
12:00 AMRAP
50cal/40cal row (40 cal row)
50 double unders (0:30 singles)
50 toes to bar (30 swing and knees up – took forever because I can’t do them quickly)
50 double unders (0:30 singles)
50 wall ball shots (20lbs/14lbs to a 10ft/9ft target) (did 50 of these with a 14# med ball)
50 double unders (too bad – 12:00 up when I picked up my jump rope) 🙂

Accessory Work (15:00)
4 rounds NOT for time
10-12 ring rows + 0:10 hold on last rep (could only do 8 each time)

Round 1: 0:30/0:30 samson stretch
Round 2: 1:00 downdog
Round 3: 0:30/0:30 spiderman stretch
Round 4: 1:00 straddle stretch on wall

Good workout for a Monday. See you all tomorrow.

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