Monday 10/6/2014 CrossFit Workout of the day
Warm up
Hip stretches w bands
3 sets
10 wall balls
10 Strict TTB
5 inch worms
5 Spider-man stretches
5 scorpion stretches
Strength/Skill
Workout prep
Back Squat
5@ 60%
3@ 70%
1@ 80%
Week 5
20 RM Back squat
Add 5 lbs from last weeks number
If your a new member or someone who is not participating in the 6 week cycle
You will do
3X8
Training
“Staying Alive”
50-40-30-20-10
Wall Balls (20/14)
Russian KB Swings (70/53)
2014 10 05
Strength – 20 RM @ 180
Metcon – Finished with about a minute left in the time cap somewhere around 14 minutes
My 5th floor walk-up is so not cool after a day like this.
“Get you some Monday folks” – Sir James Q
Strength – 20 RM @ 115#
Metcon – finished at 16:56 with 4 seconds to spare
I can’t bend down and I can’t hold my arms up. i’m thinking a half day at work today will suffice.
Strength 3×8 – last set at 105#
Metcon – had 10 more 44# KB swings. So close.
Still have sprinters burn…
Strength: 20RM @ 220#…super super spicy
Metcon: DNF – had the full round of 10 left
What Jay said, actually. – add another “super”.
20rm = 140#… last 3 were… Something else.
Metcon = somewhere around 14minutes of “I hate wallballs!” (also scaled to 44#KB… That was bad enough thanks)…
Don’t I remember James saying something about “light and short metcons” on 20rm backsquat days? Anyone…?