Training: CrossFit
Baseline:
ROM Drills ~5minutes
CINDY:
13 rounds in 30 minutes
5 pullups, 10 pushups, 15 air squats
Dojo:
Worked Bokken for 45 minutes
Training: DojoFit
Baseline:
ROM Drills ~10minutes
Warm up:
Barbell progression – 3 Rounds (barbell only (45#/35#))
3x strict press
3x push press
3x back squat
3x front squat
3x back rack squat snatch
3x ground to overhead
3x snatch
Strength:
3 Rounds; 5x pull-ups, 10x push-ups, 15x air squats
Work Capacity:
3 Rounds
5x Ground to overhead (95#/45#)
5x Overhead squat (95#/45#)
5x Back rack squat snatch (95#/45#)
5x Snatch (95#/45#)
Durability:
Prowler 3x (prowler + 50# + chains)
Training: SealFit
Baseline:
ROM Drills ~10minutes
500m row
Strength:
5 Rounds of Cindy
(1Rnd = 5 Pull-ups, 10 Push-ups, 15 Squats)
The “Mash”:
20 140# Backsquat
400m Run
20 140# Ground to Overhead
400m Run
20 95# Zercher Squat
2 sets 20x GHD Situps with 20# medicine ball to
20 140# Bench
400m Run
20 185# Deadlift
400m Run
Durability:
Tabata row (goal is ~1,000m) – got 890m
(Tabata is 8 rounds of 20 seconds work, 10 second rest)
Stretch + Hydrate & Fuel
Training: SealFit
Monster Mash
Baseline:
ROM Drills ~10minutes
5 Rounds of Cindy
(1Rnd = 5 Pull-ups, 10 Push-ups, 15 Squats)
The “Mash”:
20 185# Backsquat
Row 1000M
20 185# Ground to Overhead
Run 800m
20 185# Front Squat
2sets 20x GHD Situps with 45#
20 185# Bench
400 Meter Walking Lunge
20 185# Deadlift
200m Burpee Broadjump
Stretch + Hydrate & Fuel
Training
Row 1,000m ~4 minutes
Did “Cindy” workout:
5 Pull-ups
10 Push-ups
15 Squats
AMRAP in 20 minutes
= 9 1/3 rounds
5 rounds on the heavy bag (2 minute rounds)