@Crossfit
Warmup:
- 400m row, Bear Crawl, Spiderman Lunge, Scorpion Broad Burpee, Stripper Stretch etc
Then:
Work to a max x5 Push Press:
- 20kg, 30kg, 40kg, 45kg (F5), 45kg, 47.5kg, 50kg (PB)
Then 7 Rounds for time:
- 7 Pull Ups
- 7 Wall Ball (10kg LT) – reduced from 14 because of bad knee.
Time: 7:20
Then:
1.5 SPEAR training
@Crossfit
Warmup:
- Lunge Walk
- Reverse Lunge Walk
- Spiderman Lunge
- Stripper Walk
- Single Leg Lunge Walk
Then:
Work to a x5 max Front Squat. Good improvement – last PB was 45kg
- 20kg, 40kg, 45kg, 47.5kg, 50kg, 52.5kg (PB)
Then:
Crossfit “Annie”: 50-40-30-20-10 of Double-Unders and Sit Ups
Time: 28:32
Only 50-40-30 done – ran out of time.
Horrendous time on Double-Unders but got better.
Then:
1.5 hours SPEAR training
@Crossfit
Warmup:
- 400m run
- 2 x 5 OHS (PVC)
- 2 x 5 Sit Ups
- 2 x 5 Press Ups
- 2 x 5 Vertical Ring Rows
Then:
Complete for time (15 minute cut off):
- 1000m row
- then 5 rounds:
> 7 DB Push Jerks (12.5kg)
> 25 Kettlebell Swings (16kg)
Count: 3 rounds + 7 push jerks + 8 kb swings
Then:
- Hamstring band stretches – 2 types x 20 each leg
- L-Sits (x3) – approx 15 seconds (tired)
- Handstand practice (free + against wall)
Then:
1.5 hours of SPEAR training
@Crossfit
Warmup:
- 400m run
- 2 x 5 Strict Pull Ups
- 2 x 5 Wall Squats
- 2 x 5 Knees-to-Elbows
- 2 x 5 Ring Dips
Then: Complete WO for time…
- 500m row
- 3 rounds of 30-20-10 reps:
> Wall Ball (10kg low target)
> Box Jump (24”)
- 500m row
Time: 15:20
Then:
”Work your goat” … practiced double-unders for about 20 minutes
Then:
1.5 hours of SPEAR training