Tuesday, July 6 – CrossFit

Back from a nice weekend in Milwaukee. Victoria came over to meet us as well so it was lots of fun.

Now, back to working out.

Happiness is an inside job.

  GENERAL WARM-UP (~10:00)

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.
*Rest 0:05-0:10 between movements.

2 Rounds
5 Inchworms + push-up
10 Air squats
15 Straight leg sit-ups (reach past toes)
0:30/0:30 Bird dog



DT Warm-up Complex (~5:00)
*With an empty barbell
20 Front Rack In and Outs
5 Deadlifts
5 Hang muscle cleans
5 Push presses
5 Hang power cleans (pause in the catch)
5 Push jerks (pause in the catch)

Build-up (~7:00)
5 Deadlifts, light
5 Hang power cleans, light
5 Push jerks, light

5 Beat swings 3-1-3 Pull-up drill

3 Deadlifts, moderate
3 Hang power cleans, moderate
3 Push jerks, moderate

3 Pull-ups (jumping pull-ups from box)
3 Push-ups
3 Air squats

1 Deadlift, workout weight 55#
1 Hang power clean, workout weight 55#
1 Push jerk, workout weight 55#

Notes Pull-ups can be modified to a jumping pull-up or a banded pull-up variation.
Transition (~3:00) Finalize options and set-up. Take care of any final workout prep.

  WORKOUT (~20:00)

For time 5 Rounds
2 Rounds of Cindy
1 Round of DT

*1 Round of Cindy =
5 Pull-ups jumping from box
10 Push-ups
15 Air squats

*1 Round of DT = 55#
12 Deadlifts (155lbs/105lbs)
9 Hang power cleans
6 Push jerks

Notes This workout will challenge endurance and stamina through the entire body.
The rounds of “Cindy” are intended to be completed unbroken with one short rest break.
The load on “DT” is moderate where the reps of each movement may be completed unbroken with 1-2 short rest breaks.
Faster times for this workout could be under ~12:00 while all can strive to perform a variation that allows for completion in under ~20:00.
Pull-ups *Jumping pull-up. *Ring row. Push-up *Elevated push-up. *Reduce the reps. Air Squats *Reduce the reps if the overall volume will lead to excessive soreness for the days to come.
DT *Use a load that allows for the first round of each movement to be completed unbroken or with one planned rest break. *9-6-3 as needed.

In the 20:00 I did 3 complete rounds and I made it through the Cindy on the 4th round. I felt extremely slow but it was so humid and I was just dripping sweat and have difficulty breathing. It was MUCH better when Alicia moved the fan so it was shooting right on me – made those pull-ups, push-ups and air squats a bit easier to do. I can’t believe how much the humid, hot weather affects what I can actually do. Makes me frustrated because I feel like I’m going backwards. Oh well, I’ll get it someday.




Dumbbells Available
For time
5 Rounds total of: 2 Rounds 5 Bent over dumbbell row 10 Push-ups 15 Air squats Followed by 1 Round 12 Dumbbell deadlifts 9 Dumbbell hang power cleans 6 Dumbbell push jerks Bag/Backpack Option 5 Rounds total of: For time 2 Rounds 5 Bent over bag row 10 Push-ups 15 Air squats Followed by 1 Round 12 Bag deadlifts 9 Bag hang clean to shoulder 6 Bag push press

  COOL DOWN (~6:00)


1:30 Foam roll T-spine 1:30 Foam roll low back 1:00/1:00 Foam roll lats

Have a great day everyone! See you tomorrow!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: