re: Daily CrossFit Thread: Workouts and other musings..

Bench & Accessory Day

0-10 min AMRAP
10/S SA Glute Bridge DB Press
10/S SA Hammer Curl
10/S Side Plank thread the needle

10-22 min
Work up to a heavy single on bench press

22-25 min
Drop down to 60% of the single bench rep

25-33 min
30” AMRAP @60% 90” rest x4

Used the 35lb DB for the 0-10 min work (should have had 50+ for the glute bridge press)
Hit a single at 275 after not benching for a month
Managed 44 total reps in the 4 30” AMRAPs

So.. posted yesterday's wod in the wrong thread. Posted it in the Nazi Germany thread on the OT


Yesterday's wod:

Workout of the Day

A) Tough Single Front Squat

B) "Skinny Dip”

12 Minute AMRAP
6 Ring Dips (Floor Press or Push Ups)
6 Front Squats (135/95)

I worked up to 185lb FS in A.

50lb floor presses, 115lb FS for B. 9 rounds.





Today's WOD:
Workout of the Day

For Time:

16 Alt. Rounds with a partner

100m Row high damper
5 Burpees
10 KBS (60/44)
5 Burpees


I scaled to 3 burpees and 44lb KB.

lsualum and I partnered up. 20:20. He RXd it and my 3 burpee rounds were crushing his rest time



This one hurt a lot.

Legs are heavy today from the prior 5 days, but I still hit the noon class of Bulgarian Split Squats, Suitcase Lunges and Core work.

5 Rounds (untimed)
8-10/L RFE Bulgarian Split Squats
12 Alt Suitcase Lunges
10 Ring Pikes
30" hollow rocks

Ran to the gym a little early before the above workout and powered through a fast 5x3 bench workout, finishing at 255, and 3x5 with the 80s in DB Incline. I may do that every day. Get there 30-40 min early and run through a low volume heavy lifting session choosing 1 body part: Chest, Legs, Deadlifts, Triceps, Strict Press & Weighted Pullups.

Strict press 115

35lb bar for jackie, jumping pull ups.

8:37

EMOM for 10min
5 hang power snatch

Buy in 1000m row
21-15-9-6-3
Pull up
KB swings
Air Squats
Out 1000m row

I developed some chest congestion and a cough today, so I stayed away from the gym (and everything else). Doctor appointment tomorrow. Guess I have to accept the fact that I'm probably going to be away from the gym at least a week unless the test comes back quickly somehow and is negative.

Back in the gym today after taking a week off bc I had a cough. Negative 'rona test



Workout of the Day

24 Minute AMRAP

Run 3 Laps
80 Box Jumps (24/20)
60 Wall Balls (20/14)
40 Hang Clean (135/95)
20 Shoulder to Overhead
AMRAP SA Devil Press (50/35)

Record time after S2O + How many Devil press


I capped. Had 5 cleans and all S2OH left.

I almost puked several times. One god damn week and youd swear I took a month off.

Workout of the Day

EMOM X 10

1-2 ring muscle ups
* if you can only do 1, try 1 rep every 30” or 1 muscle up + 3 ring Dips.

*Strict ring pull up or bar

Rest 5

Every 2 mins x 5 Sets
Back Squat x 3 (50x1)


We actually did squats first. I worked up to 205 and was emphasizing my depth. I really sunk as low as my hips can go, which is at least past parallel. Last rep I wound up shooting my knees back too early and basically good morning'd the last bit of the rep. Luckily I'm ok, but I felt a lot of pressure on my lower back. Need to be careful next time.

I did banded pull-ups.

Today wasn't quite the bear Monday was but it was plenty painful.

Workout of the Day

10 Rounds:

6 Deadlifts (225/155)
6 Bar Facing Burpees
20 Double Unders


I did 155lb DLs, regular burpees in place, and singles.

11:56. I felt pretty good and was keeping ~45sec-1min per round pace until like round 7. Then I hit a wall and it was like someone dropped a 50lb weight vest on me.

Fight Gone Bad today... or "F" as they called it for some reason.

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Balls (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 )
1 minute Box Jumps (20”)
1 minute Push Press (75/55 )
1 minute Row (calories)
1 minute Rest

I did 14lb wall balls, 65lb for the rest. 20" box jumps.

258 reps.

Round breakdown:
97
82
79