Wednesday Workout – CrossFit

Back to the gym for this lovely Wednesday morning workout. What will we do?

General Warm Up
2 rounds
10/10 lateral box step-ups (I used a 45lb plate since my leg is still bothering me.)
0:30 glute bridge walk-ups (I did these very slowly and carefully.)
0:30 glute bridge march (I did this carefully.)
0:45 butchers block stretch

Skill and Build Up
Front Squat Prep
10 squat with counter-balance (squats were making my leg hurt so I was careful with these.)
0:30 front rack “in and outs”
5 pause front squats, 0:03 pause
5 front squats

Build Up
4 sets (We decided I would do push presses instead of front squats.)
3 front squats, increasing in load (35# bar + 2.5 + 2.5 = 40; 35# bar + 5 + 5 = 45; 35# bar + 5+ 2.5 + 5 + 2.5 = 50)

Strength/Power
Front Squat – weightlifting (Push presses)
Every 3:00 for 27:00 (9 sets)
Set 1: 5 reps 35# bar + 5+ 2.5 + 5 + 2.5 = 50
Set 2: 4 reps 35# bar + 10 + 10 = 55
Set 3: 3 reps 35# bar + 10+ 2.5 + 10 + 2.5 = 60
Set 4: 2 reps 35# bar + 10+ 5 + 10 + 5 = 65
Set 5: 1 rep 35# bar + 10 + 5+ 2.5 + 10 + 5 + 2.5 = 70
Set 6: 2 reps 35# bar + 10+ 5 + 10 + 5 = 65
Set 7: 3 reps 35# bar + 10+ 2.5 + 10 + 2.5 = 60
Set 8: 4 reps 35# bar + 10+ 2.5 + 10 + 2.5 = 55

Cool Down
2 Rounds
0:30 hollow hold (I was actually able to do this for the entire 0:30.)
20 abmat sit-ups feet butterflied (I could do about 8)

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