Monday 3/31/2014 CrossFit Workout of the day
Warm up
3 Rounds of
“CINDY”
5 Pull ups
10 Push ups
15 Air Squats
Then
2 sets of
5 Iron crosses
5 Inch Worms
10 Super mans
4 Samson Stretches
Strength/Skill
Back Squats
10-5-5-5-10
Super set with
8 Single leg Deadlifts w a KB
(Per leg)
Training (Met-Con)
10 Min AMRAP
10 chest to bar Pull Ups
15 Wall Balls (20/14)
Scale options:
-Scale # of rounds or reps
-C2B scale with chin over bar
Use a band that will allow yu to get your chest to the bar with minimal rebound
-Scale weight on Ball
2014 03 30
LOVE Deloading!!!! Finished last set 0f 5 BS @ 165# and last set of 10 @ 135#
Metcon – got through 6 rounds but scaled wallball reps back to 10 reps and only did about half pullups as c2b
Definitely need the deload!
Got up to 115# on the back squats.
5 rounds plus 10 ring rows on the metcon with a 14# ball.
agreed! .. think i may deload the rest of the year. 165/135lb back squats, lost track of metcon rounds.
special shout out to coach Q for an amazing 14.5 saturday!
I think I scaled everything in site today.
Set of 5 back squats at 95#
Couldn’t count with metcon (#absentmindedaccountant).
Last set of BS #85! 4 rounds plus 11.