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.

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