The Start of Something New
Last week was my first attempt at multiple Crossfit workouts.
6 x 10 sec sprints
set 1: 6 x 6 ea
hang clean 65lbs
push press 20 lb DBs
50 hang snatch
go to max rep then drop to plank until you can continue
I did 6 x 6 reps then 2 x 5
had little time to stretch and it hurt the rest of the day and into the next workout
4 rounds repeated:
800 m run ( tight and slow)
95 lb bench press to max (2 + 2 with spot was about it for me)
chair push ups to max (on toes, max for me was 4-5)
GOOD stretch, much better than Monday
general warm up + 1 min run at 7.4 mph
12 x 10 sec sprints with 20 seconds rest in between. If more than 20 seconds is needed- do 5 pullups.
Did 7 sprints, pullups, only finished 3 more sprints, I was toast, 5 pullups.
In the evening I went out for a 2 mile trail run/hike on the quarry trail at Pinnacle.
Thursday: Rest day. Did 30 minute walk on treadmill at 3.7 mph intervals 2-8% incline.
general w/u with 800 m jog
5 round repeated of : 5 pullups, 10 pushups, 15 squats
warm down 2 x 400 m jog with 30 sec rest in between
core work, roman chair w/ 10 lb plate, plank, side plank, toe touches, leg lifts, etc.
Sat: yard work
Sun: 18 mile bike ride, no big hills, avg 18 mph