CrossFit Middle of Week – Wednesday

Halfway through the week. Amazing how fast time flies.

Some people feel the rain, others just get wet. – Bob Marley

  GENERAL WARM-UP (~15:00)

“Joint Prep Routine”
10/10 Turn head side to side
10/10 Look up and down
10/10 Swing head in crescent shape side to side
10/10 Shoulder rolls forward, then back
10/10 Swing one arm up, while other is down
10/10 Swing arms across body at 45º with right arm high, then left arm high
10/10 Full range of motion arm circles forward then back
10/10 Side to side trunk twists
10/10 Straight leg hip circles
10/10 Right leg swings, then left
10/10 Right lateral leg swings, then left
20/20 Butt kickers
10/10 Knee circles
10 Dorsiflexion drops
10/10 Seated ankle circles

Notes To make the best use of the equipment, half of the class can start on the rowing/band glute activation while the other half is performing the joint prep routine.

Row warm-up
0:45 Leg drive only
0:15 Rest
0:45 Leg drive, hip opening
0:15 Rest
0:45 Leg drive, hip opening, pull
0:15 Rest
0:45 Leg drive, hip opening, pull, reverse
0:15 Rest

Band Glute Activation
10/10 Knees out steps (right leg lead)
10/10 Knees out steps (left leg lead)
10/10 Knees out lateral steps

Notes To make the best use of the equipment, half of the class can start on the rowing/band glute activation while the other half is performing the joint prep routine.

SKILL AND BUILD UP (~5:00)

Wall Ball Progression (A) (~3:00) (14#)
*Use a weight lighter than used in the workout.
5 Wallball front squat
5 Wallball push press
5 Wallball

Build Up (~2:00)
5cal Row
5 Wall ball shots

TRANSITION (~3:00)

Finalize options and set-up. Take care of any final workout prep.

19.1
Workout (~15:00) 
Workout “19.1”
Complete as many rounds as possible in 15:00:
Started with row – was able to complete 4 complete rounds and then in 5th round did the 9 cal row and did 5 wall-balls.

19 Wall-ball shots 

1    9-cal. row
*Men throw 20-lb. ball to 10-ft. target
*Women throw 14-lb. ball to 9-ft. target

Notes This CrossFit Open repeat workout is very demanding on the lower body and the lungs!
Move at a challenging but submaximal pace at the onset of the workout and attempt to maintain that pace for the entire 15:00.
The wall ball shot may feel easy at the beginning but breaking up the reps with short rest breaks may prove to be beneficial.

Move at pace on the rower that is challenging but allows for a quick transition to the wall ball shot.
Higher scores will be 7-8+ rounds while striving for 5+ rounds is a great goal for all to shoot for.

Wall Ball Shots
*Reduce load 1st.
*Reduce the height 2nd.

*Dumbbells:
19 Goblet thrusters

*Bodyweight:
20 Jump squats

Row
*Row a designated number of calories allows for completion in no longer than 2:00 each round.

*300m Run

COOL DOWN (~10:00)

2 Rounds per side
Couch Stretch Sequence
0:20 Couch stretch elbow to foot
0:20 Couch stretch upright
0:20 Couch stretch hip away from foot
0:20 Couch stretch reach for wall

*Go through the entire sequence on one side and then do the other side
2 Sets:
8/8 Down dog shoulder circles
0:30 Prone lat stretch

This workout really exhausted me! 
Off to home, shower and work.

 

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