- Crossover Symmetry Activation
- Bottom Squat Hold
- Shoulder stretching
- OHS – 6×45#, 6×75#, 6×95#
- C2B Pull-ups
- OHS (115#)
Over the course of the week I toyed around with different rep schemes before finally settling on this one. Worked out great. Was a solid little burner. I went 12, 5-4, and 3-3 on the C2B. They got really hard after the OHS. Fought to get every set of squats unbroken. Finished in 3:07.
- 8 Weighted Step-ups (2×26# KB, 20″)
* Light enough to put all weight on foot that is on the box. Do not push off the ground with the other leg.
If I would have gone any heavier I think I would have been pushing off with my other leg. This allowed me to focus on working the one leg.
Run Every Day
2 Mile Run
We rarely ever do “longer” runs in CrossFit, so I figured I’d get in my run for the day and have everyone share in the fun. I started out a little too hot, but fell into a decent pace during the first mile. RunKeeper (log) said about 7:26. I started falling off in the 2nd mile, but tried to make up for it in the last 1/4 of a mile. Finished the 2 miles in about 15:18. I would have liked to be close to 14:30, but not too bad. Curious how different my time would have been if we ran first thing.
- 15s Hollow Rocks
- 15s Rest
Changing up instead of 20/10s was much better. Allowed me to keep going throughout. Got 11 reps ever round for 88 total.