Monday

Warm Up: Stretch Hips and Front Rack Position for 5 min

10 min Aerobic Warm Up (Run,Bike,Row, Jump Rope)

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B. Front Squat: 1 rep EMOM x 10 (245#) **focus on keeping toes straight forward

Did reverse lunges with bar because of tightness in back

C. Bench Press: 3 rep EMOM x 8 (205#-225#)- keep bar moving fast, if speed slows down, lighten the weight

5 round with 225, 3 rounds with 205

+

3 sets

Row 1000m @ 2:00/500m

10 KB Swings, 53#

10 Box Jumps, 24”

Rest 90 sec b/w sets

18 minutes 15 seconds. Back slowed me down

Tuesday

Crossover Symmetry Activation Protocol

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A. Overhead Squat: 4 x 5, R 1:30 *Building each set but focus on keeping toes straight forward and full depth

Did with  95lbs at first, then went to just bar

B1. Archer Ring Row: 3 x 12 reps alternating, R :45

B2. GH Torture Twist: 3 x 10/side, R :45

B3. GH Raises: 3 x 6-8, R 1:30

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For time:

20 Pull-ups

Row 500m

20 Pull-ups

Row 500m

20 Pull-ups

10minutes 35 seconds ( you wouldn't have Counted some of the last pullups )

Wednesday

Warm Up: Practice Kipping motion on Bar-

A. Back Squat: 4 x 1.1.1 building, rest 15 sec + 2 min

Done with 135.

B1. Overhead Barbell Tricep Extensions, 4 x 10 reps, rest 30 sec

45 lbs

B2. Barbell Curl: 4 x 10, R :30

85lbs

C1. DB Bench Press: 4 x 10, R :45

75lbs

C2. Side Bends: 4 x 10/side, R :45

79lbs

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20 min Cyclical Work

1 min Row

1 min Bike

1 min Jump Rope

1 min FLR on Rings

Thursday

Warm Up: Pistol Practice (stand on box and heel to ground) 3 x 6/leg

+

30 min Non Stop Moving @ consistent effort

Run 200m

20 Steps OH Walking Lunges, 45# plate

30 sec Side Plank/side from hand

2 Wall Walks

15 Russian Kb Swings, 70#

Rows because of rain, 25 plates , 44lbs kb.

Friday: Classic CrossFit Day

Open 16.3

Did not do made appointment to go see Clayton Monday at 10:00. My work schedule changes this week coming. Friday needs to be a body weight day because I want be able to make it to gym. ( at home I do have a 50 lbs kb, and 25 lbs kb, some light db 5, 15,20)