Monday October 20, 2014 CrossFit Workout of the Day
Meat Head Monday!
Warmup
Roll/smash/stretch lats and pec region with foam roller, lax balls, bands
4 Rounds
40secs on/ 20secs off
Row
Plank hold
Strength/Skill
Floor Press
5-5-5-5-5
Work up to a heavy set of 5.
Last 5×5 floor press was Sunday 10/12, see if you can increase your heavy set from last session.
Alotta Tabata
20on/10off, 8rds
Tabata sit-ups
*rest 1 minute*
Tabata push-ups
*rest 1 minute*
Tabata pull-ups
Modifications:
Add weight to tabata situps (MB, KB, plate) for extra fun
Substitute self-assisted ring pull-ups for pull-ups
2014 10 19
Strength – last set of 5 @ 195#
Metcon – no clue
“Get you some Monday folks” – Q
Str – 5 X225 for 2nd to last set; did not get 235 (3x);
Met Con: low rounds – 4 pull ups/7 sit ups (45# plate)/9 push ups;
great start to week – lets gets some Monday;
Str – got up to 75#
metcon: I didn’t count, I do enough of that daily 😉
don’t forget to all have a bottle of wine when you get home this evening
Strength – last set of 5 @ 90#. Up 10# from last month!
Met Con: low rounds – 5 pull ups / 8 sit ups (25# plate) / 7 push ups
That’s what I’m talking about 🙂 AWESOMNESS!