CrossFit on A Tuesday

Another day back at the gym. How many people will be there today? There were probably 10 of us today. Not too bad.
This new gym is so awesome. So wonderful they were able to buy their own building.

If more of us valued food and song and cheer above hoarded gold, it would be a merrier world. J.R.R. Tolkien

  GENERAL WARM-UP (~12:00)

3 Rounds
0:30 Single unders
0:10 Rest

2 Rounds
0:05-0:10 Double unders or practice (I don’t think I’ll ever get these!)
0:10-0:20 Rest

Chan Warm-up
25 Jumping jacks
25 Front jumping jacks
8/8 Spiderman lunges
10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Windmills
10/10 Arm circles (forward/backward)
10/10 Arm pretzels
10/10 Shoulder rolls (forward/backward)
10/10 Wrist circles

SKILL AND BUILD UP (~11:00)

Power Clean Progression (B) (~5:00) empty barbell 45#
5 Clean deadlift to mid-thigh
5 Clean deadlift to shrug
5 Muscle cleans
5 “Lands” in power position
5 Hang power cleans
5 Power cleans

Build Up (~6:00)
3 Power cleans, light – 45# bar
10 Beat swings
10 Double unders – singles
3 Power cleans, moderate – 65#
3 Pull-ups or variation to be completed in the workout. – ring rows
10 Double unders

WORKOUT (~15:00)

For time:
10 Rounds
5 Power cleans (135lbs/95lbs) 65#
7 Pull-ups – hard ring rows
25 Double unders – attempts or singles for 0:30
*Take 1:00 rest when the clock hits 3:00, 7:00, 11:00, 15:00, etc.
Notes This is an interval workout where athletes will work for 3:00 and rest for 1:00.The load on the power clean is moderate and athletes are intended to be able to complete 5 reps consecutively on at least the first 2-3 rounds.
It is not intended to have long periods of time spent on the pull-ups and strive to complete all sets unbroken following a quick transition from the cleans.
The double unders are intended to not exceed more than 0:30 on any round.
Faster times for this workout will be under 10:00 and all are intended to be done in under 15:00-17:00.

I was able to get 9 complete rounds done and almost the 10th just short on the jump roping.

  MOVEMENT AND EQUIPMENT OPTIONS

Power Cleans
*Reduce load to be able to achieve 5 reps.
*Perform a hang power clean if maintaining a sound position when pulling from the floor is difficult.

Pull-ups *Jumping pull-up.

Double Unders *Practice for 0:30 on each round. *15 Jumping double taps.

Minimal Equipment Options Dumbbells Available *5 Dumbbell power cleans (135lbs/95lbs). *No pull-up bar, dumbbell bent over row. Bodyweight Only For time: 10 Rounds 10 Jumping lunges 7 Pull-ups or truck rows 25 Double unders *Rest for 1:00 at 3:00, 7:00, 11:00, 15:00, etc.

Another good day at the gym.

Wow – so hard to believe that I actually go to a gym everyday and I enjoy it! Weird how life happens. A year and a half ago I would have told you that there was something wrong with YOU if you thought I’d ever go to a gym daily and actually workout! It has been great! So glad I go and so glad that it is such a great community.

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