Tag: Step-up

5/26/21

Charlotte had to go into work today so we elected to both workout at 8AM to get it out of the way. Feeling pretty good after yesterday.

2 rounds each for time:

  • 20 Sandbag Step-ups (65#, 24″)
  • 400m Run
  • 40 DB Deadlifts (50#)
  • 200m Run

The workout was actually written in reverse (DLs first), but I switched it up since we had to share a box. Kept the DLs unbroken at the Rx+ weight and tried to push hard on the runs. Times were 5:15 and 5:21. Glad I didn’t have too big of a spread between runs!

5/10/21

Out in the garage at 12PM for today’s workout. Feeling a bit tired from being up at 4:15AM with the baby. Also, ate breakfast around 7AM so hungry as well. Got after it though.

Oly

Part 1: EMOM for 9 minutes:

  • 1 Hang Squat Snatch
  • 1 Overhead Squat

I used this as a technique warm-up and went with 95# for 4 sets and 115# for the final 5 sets.

Part 2: EMOM for 9 minutes:

  • 1 Squat Snatch

Considering I haven’t snatched or overhead squatted in some time, I stuck with 135# today across, and I was happy to easily hit all of those sets.

Main

E7MOM for 3 sets:

  • 20 Bent Over Row
  • 30 Weighted Step-Ups (24″)
  • 30 Cal Bike

I used a 65# sandbag for the workout and finished in 3:59, 4:02, 4:50. I think the lack of fueling (or just the lack of sleep) caught up with me on the last set. Had to break both the bent over rows and the step-ups.

1/12/21

In the garage at 12:15pm to tackle the Street Parking workout for today. Feeling pretty good! I honestly thought I’d be more sore from all of the pull-ups yesterday.

Main

For time, complete 20-18-16…2 reps for time of:

  • Dumbbell Step Up (50s to 24″)
  • 8 Lateral Burpee Over Dumbbells

The step-ups decreased by 2 each round. The burpees stayed consistent at 8, which was a blessing.

The rounds of 20/18/16/14 were absolutely brutal. I had to break them all except the 20 when I was fresh. I finished the burpees on the round of 16 around 6:45.

Powered through and finished at 18:11, but this one definitely stung!

Accessory

4 rounds not for time:

  • 20 Alternating Shoulder Press (20# DBs)
  • 200m Farmer’s Carry (Single 20# DB switching hands)

Then, 3 rounds not for time:

  • 16 Renegade Rows
  • :30 Overhead Plate Hold (25#)

I was feeling pretty fried after the accessory work! Shoulders are definitely burning today.

4/19/20

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.

For time:

  • 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.

4/13/20

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.

For time:

  • 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

Time: 23:38

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.

4/8/16

Warm-up

2 Times Through
200m
8 Parallette Push ups (3 sec. stretch at bottom)
8 Ring Rows
8 Dips
8 Pull ups
8 KB Swings
8 Turkish Get ups

Mobility

Pec/Delt smash

WOD

1×2 Bench Press

Worked up pretty slowly. Haven’t benched in awhile!

1×2@95
1×2@135
1×2@155
1×2@175
1×2@185
1×2@195
1×2@205 (Only got one)

*15 sec ring row hold after each set

Strength

5×5 Front Rack Step-up

1×5@65
2×5@75
2×5@95

Haven’t done any single leg work in awhile so I worked these in. Pretty light. Practiced form.

Accessory

5 RFT:

7 Wall Balls 
7 Burpees

Focused on breathing during the WBs and moving straight from the WBs to burpees. Completed in 4:01.