@CrossfitGS
Strength. 20 Minutes of a complex with about 2 min rest between
- x5 Strict Press (20-40kg)
- 30 Second plank
- x5 Pullups (did all 5s)
Then:
Partnered workout (Mark):
- 50 KB Swings (16Kg)
- 40 Box Jumps
- 30 Goblet Squats (16Kg)
- 10 Man Makers (10Kg DB)
- 30 Goblet Squats (16Kg)
- 40 Box Jumps
- 50 KB Swings (16Kg)
Time: 12:34
Chris talked me into getting back into CrossFit. Having put on 7kg and done barely anything for 12+ months, decided to try with him at a new gym before it opens officially as an excuse to ease back into it.
Warmup:
- Skipping (2min)
- Lunges
- Bear Walk (2 types)
- A spiderman type complex
Skills:
- med ball clean
- barbell power clean (hip clean) 30kg
Then:
4 Rounds (EMOM - 20 mins)
- Lunges
- KB Swings (12kg)
- Sit Ups
- Suicide sprints
- Plank complex
Then:
- Stretches, coach style and glute
5/2/2. Some glute/back issues. Sore knees.
@Crossfit
Warmup: double-unders; lunges; inch worm etc…
Then:
Backsquat:
Kept light because of knee issues that happened previous: 4x10 of 30kg
Then:
3 Rounds of:
- Max plank hold
- 1 round of Cindy (5 pull ups; 10 press ups; 15 squats)
- Follow the leader run (~150m)
@Crossfit
Warmup:
400m light run.
2 x 10 Press Ups.
2 x 10 Hollow Rocks.
2 x 10 Kettlebell Swings (16kg).
Then:
5 rounds (rest as required) of:
- Work towards 3 rep max Push Press.
- 5 x Ring Plank.
- 5 x Ring V-ups.
- Rings Low Pressup….R arm out, L arm out, R arm fwd, L arm fwd, Both arms fwd.
Count (Push Press):
- 40kg, 45kg, 47.5kg, 50kg, 52.5kg (F3 first go – retry fine). Matched PB.
Then:
8 rounds – start each round on the minute:
- 10 x Kettlebell Swings (12kg).
- 40m Sprint (+walk back to start).
@Crossfit
Warmup:
400m light run.
Plank complex x2.
Jimmy Buffet mobility x2 (shoulders).
Then:
Find 5 rep maximum deadlift.
- 40kg, 60kg, 80kg, 80kg, 80kg
Then:
2 Rounds of:
- 2 minutes for max reps of power cleans + split jerk (20kg)
- 30 seconds rest…
- 2 minutes for max reps strict pull ups
- 30 seconds rest…
- Fast feet (best effort)
- 30 seconds rest…
Count (power cleans, pull ups):
- R1: 7, 19, R2: 8, 15
Evening @ Home
Ring Dips – complete the 5 sets with 90 second rests:
- 9, 8, 10, 7, 5
- count: 39
Notes:
Kept deadlift at 80kg for technique.