Monday CrossFit

Can’t believe it’s now the second week of February. The time is going so fast.
Today is the beginning of actual basketball competitions. Yeah!! Our week is about to get VERY busy.
So, good thing I do my workouts at 5:30 a.m.

General Warm Up
2 rounds
200 single unders (135, 150)
15 walking lunges
15 shoulder press, empty bar
15 good mornings, empty bar
15 barbell rows, empty bar
15 straight leg sit-up
0:30/0:30 pigeon stretch

Skill and Build Up
Toes to Bar Progression
5 kip swing
5 knees to elbows (pull knees up as far as I can)
5 knees to elbows + kick + fast return

Sumo Deadlift High Pull Progression
*with empty barbell
5 sumo deadlifts
5 sumo deadlift shrug slow
5 sumo deadlift shrug fast
5-10 sumo deadlift high pulls

Ramp Up
3 toes to bar
3 sumo deadlift high pulls, workout weight (35# bar + 5 + 5 = 45#)

Workout for Time (10:00) (8:48)
30-20-10 (scaled 25 – 20 -10)
Toes to bar (hang from bar, pull knees up)
Sumo deadlift high pull (95lbs/65lbs) (45#)

Accessory Work
3 rounds NOT for time
10 ATY with plates
0:30 kneeling forearm stretch

2 rounds NOT for time
20 band pull aparts
10/10 pallof press

Good workout for Monday. Nice way to start the week.
Home to shower and off to work.
See you all tomorrow!

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