I don’t usually work out on a Sunday, but the 3 on/1 off schedule had me starting my next “on” cycle today so I was outside on the patio starting at 8:30AM. Knocked out the 3rd Support Your Local Box workout.
- 50 Double DB Deadlifts (50#)
- 50 Situps
- 50 Alternating Step-ups (24″)
- 50 Single Arm Thrusters (50#)
I felt really good during this one! I moved through the deadlifts unbroken. The situps were steady. For the step-ups, it didn’t specify that you needed to alternate so I did 25 straight on each leg tapping my toe to the ground between each rep. For the thrusters, I did sets of 10 so my right side did 10 extra. Finished in 7:30.
Heavy snow outside today! Still wanted to get outside and move. I was looking for something lower body oriented that would keep me moving steadily for 20+ minutes. I got what I was looking for from CrossFit Linchpin.
- 20 Walking Lunges (2×50# DB in the hang)
- 800m Run
- 15 DB Box Step-ups (20″, 2×50# DB in the hang)
- 20 Box Jumps (24″)
- 25 Push Press (2×50# DBs)
- 50 Abmat Situps
- 25 Push Press
- 20 Box Jumps
- 15 DB Box Step-ups
- 800m Run
- 20 Walking Lunges
I moved at a good pace, but I also had to deal with the awkwardness of working out in a crowded garage, which was far from optimal. Still, I was sweating pretty good by the end of it! Push press were done 10/8/7.
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box
I ended up getting 7 strict HSPU.
We went in for the 11:30AM Sprint workout.
1:00 Plate G2OH
1:00 Alt Step Ups
1:00 Ring Rows
1:00 Bike Cal
Max reps at each station.
I totaled roughly 264 reps using 45# for the G2OH. Ring rows torched me!
2 Times Through
8 Parallette Push ups (3 sec. stretch at bottom)
8 Ring Rows
8 Pull ups
8 KB Swings
8 Turkish Get ups
1×2 Bench Press
Worked up pretty slowly. Haven’t benched in awhile!
1×2@205 (Only got one)
*15 sec ring row hold after each set
5×5 Front Rack Step-up
Haven’t done any single leg work in awhile so I worked these in. Pretty light. Practiced form.
7 Wall Balls
Focused on breathing during the WBs and moving straight from the WBs to burpees. Completed in 4:01.
Bench Press 6-6-5-5-3-3-3, then 3×10 @ 50%
3 rounds for time:
Jeremey – 13:45
Charlotte – 17:31