Monday CrossFit

And so another week begins. Guess I should say, I ended up signing up for the CrossFit Open. I think I’ve lost my mind….how is a 51 year old who never exercised on a regular basis, think they can actually do this?? I joined CrossFit about 15 months ago, I go 5 times a week and I have noticed that I am much stronger but still I have to scale most things. Oh well, I was told I would have fun so I guess that counts 🙂

So, who will be working out today? How many will begin their week with a good workout?
Wow – we had a pretty big class today – like 15 people.

Let your smile change the world, not the world change your smile.

  GENERAL WARM-UP (~12:00)

Plate Warm-up Sequence
0:20 In and outs.
0:20 Alternating feet side hops.
0:20 Alternating feet forward hops.
0:20 Single leg forward hops.
0:20 Both feet side hops.
0:20 Plank hand walk.
*~0:10 Rest between movements

2 Rounds
10 Single leg box step-ups (used 4 plates)
15 Banded good mornings
0:20/0:20 Side plank with rotation
0:30 Deep squat


Clean Progression (A) (~5:00) 45# bar
3 Clean deadlifts to mid-thigh
3 Clean deadlifts to shrug
3 Muscle cleans
3 Front squats
5 Hang cleans
5 Cleans

Build-Up (~6:00)
3 Rounds
3 Squat cleans 45#, 55#, 55#
3 Box jumps (step ups – attempted some jumps on 3 plates)
Notes The final squat clean sets should be at or slightly above the intended workout weight for the day.
Use a low box on the first round of box jumps and the intended workout height on the final 2 rounds.
Athletes may choose a single-leg box step-up on the first round at the intended workout height.

WORKOUT (~12:00)

For time:
15 – 12 – 9 – 6 – 3    (12 – 9 – 6 -3 = 8:27)
Squat clean (135lbs/95lbs) 55#   Another PR for me!! previous PR 50#!! Easy to PR when you switch to a 45# bar from the 35# 🙂
Box jumps (24″/20″) (step ups on 3 plates – last 3 or 4 of each set did jumps)

Notes This is a quick burner that will tax the lower body. Faster times could be under 5-7:00 while all are intended to strive for a variation that allows for completion in under ~10:00. The load is moderate where stronger athletes may be able to complete the initial round unbroken or with one short rest break. Most will benefit from performing the majority of the reps in singles to assist with maintaining consistency as well as to potentially keep the heart rate lower when compared to doing touch and go reps.
The box jump height is moderate and is intended to allow for a near consistent pace to be maintained.

Squat Clean
*Use a load that allows for consistent reps to be completed.
*Power clean followed by a front squat if mechanics on the full squat clean are not sound.

Box Jumps
*Use a height that allows for consistency even if it is a couple of inches.
*Single leg box step-ups.


Dumbbells Available
For time: 15 – 12 – 9 – 6 – 3
Dumbbell Squat cleans, (50lbs, 35lbs)
Box jumps (24″/20″) or broad jumps (5ft/4.5ft)

Bodyweight Only
For time: 15 – 12 – 9 – 6 – 3
Pistol squats
Box jumps (24″/20″) or broad jumps (5ft/4.5ft)


3 Rounds NOT for time
8/8 Bulgarian split squat (5/5 each round with 10# db set – I can actually get pretty low on these)
15/15 Dumbbell side bends (10# db set)
Notes Use a light to moderate load on the split squats.

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