Workout 04/26/2013
Crossfit:
Warm-up:
- Stretching, PVC rolling, couch stretch, samson stretch
- 3 x sled push, from yellow line to boxes and back, taking turns with partner
WOD
- 3 x sled push (90 lbs) to boxes, 5 box jumps , sled push back to yellow line, take turns with partner
- 3 x sled pull (90 lbs) to boxes, 5 box vaults, sled pull back to yellow line, take turns with partner
- fireman carry partner to boxes, partner does 5 box jumps, carry partner back and switch
- suicide runs: backwards to cones, forwards back to yellow line
- suicide runs, but running sideways in a low squat, 1 time each side
- sprint from yellow line to boxes and back, spin 360 degrees at each of 3 cones in each direction
- sprint relay race (we split into two teams for this, about 7 people each)
Epilogue: Core work, then more stretching
- transitions from hollow hold to v-sit, every 3 reps hold arms straight up while holding a v-hold.
- hollow rocks
- plank drills: alternate from high position (arms straight, push-up position), to low position (on elbows), to side plank, then from high position hold each arm out in front, and from low position hold each arm out in front for a few seconds.
– partner medicine ball throws (one person throws ball from standing position):
- 5 x catch the ball in a v-sit and throw it back
- 5 x catch the ball in a v-sit and twist laterally, touching ball to floor and throw it back, each side
- 5 x catch the ball overhead and reach back to touch floor behind your head, throw it back.
- partner medicine ball passes (both in v-sit, throwing the ball back and forth)
- sit facing each other – 20 x catch the ball in a v-sit and reach back to touch floor behind your head, throw it back
- sit side to side facing opposite directions, but so you can see each others faces – 10 x catch the ball in a v-sit as it is thrown to you sideways, touch the floor to your side and throw it back.
- repeat side throws on other side
Lunchtime:
55 burpees
55 mountain climbers
55 jumping jacks
– will also do some pull ups and dips, not sure yet how many.
Evening:
If I get out of work early enough, I’ll hit karate class for some final sparring prep for tomorrow’s tournament.