At CrossFit Full Strength Warm up 2 rounds…

At CrossFit Full Strength.

Warm-up
2 rounds

  • 10 single leg extensions (each leg)
  • 10 GHD sit-ups
  • 10 Hip extensions
  • 10s Samson stretch (each side)

Strength
Deadlift: 5 sets to get to a 3RM
Reset at the bottom between reps. No touch and go.

WOD
3 rounds

  • 400m run
  • 30 KBS (53# KB)
  • 15 Push-ups

First time going for a heavy deadlift, so I really had no idea where to start or where I would end up. Did sets of of 115#, 135# 165#, 195#, and 215#. Could have gone a bit heavier, but it’s a good place to start. In the WOD I finished in 13:33. Doing American KBS are just a bit more taxing on the system compared to Russian. They wiped me out!

At CrossFit Full Strength Warm up 400m run…

At CrossFit Full Strength.

Warm-up

  • 400m run
  • 2 rounds
    • 10 PVC OHS
    • 10 PVC shoulder shrug and pass thru
    • 10 PVC around the worlds (5 each way)

Strength
3 rounds, rest 1-2 min between everything

  • 10 OHS
  • 5 Weighted pull-ups

WOD
4 rounds

  • 15 Pull-ups
  • 30 Wallballs
  • 60 DUs

For the strength work, I did 65# for the OHS and normal dead hang pull-ups without any added weight. I was only able to get 4 pull-ups in the 3rd round. In the WOD I did jumping pull-ups, used a 20# MB, and scaled to 20 DUs. I finished with a time of 23:42.

At CrossFit Full Strength Warm up 90s 60s…

At CrossFit Full Strength.

Warm-up
90s – 60s – 30s

  • Jump rope
  • Strict butterfly sit-ups

Skill
Learned the clean and jerk from the hanging position and worked on it for 20+ minutes. Started with the bar, went up to 75#, 85#, and then 95#.

WOD
Ground to OH, 3 rounds, 1:00 each round, 3:00 rest between rounds

I used 95# for the WOD and was able to do 7, 7, and 8 reps.

At CrossFit Full Strength Warm up Stretching Team…

At CrossFit Full Strength.

Warm-up

  • Stretching
  • Team relay, 2 rounds, switch stations when rower is done
    • 250m row
    • Hold weight at chest (40# KB)
    • Sit-ups or plank

WOD

  • 5-10-15 HSPU
  • 10-20-30 Bar facing burpees

During the warm-up I did sit-ups in the first round and plank in the second. In the WOD I did pike push-ups (stinkbugs) and finished in 9:30.