Training: CrossFit
Did some conditioning work today.
AMRAP in 30 minutes:
400m row
400m run
10 push ups
completed 4 rounds
Training: DojoFit
Baseline:
ROM Drills
Warm Up:
10x strict press, 10x overhead squats, 10x back/jerks (Bar only)
10x pullups
Metcon:
400m Run
20x Kettle Bell Swings (1pood)
400m Run
20x Kettle Bell Swings (1pood)
400m Run
20x Kettle Bell Swings (1pood)
Work Capacity:
10-9-8-7-6-5-4-3-2-1
Overhead Squats (95#)
Push Ups
Lateral jumps over bar x2
Durability:
Prowler Push P+90,P+180, P+180+Chains
Hydrate & Fuel
Training: CrossFit
Baseline:
ROM Drills ~10minutes
Warm up:
20x push-ups
20x sit-ups
20x air squats
10x walking lunges (x2)
10x pull-ups
Strength:
“Bowen” (Officer Jeffrey Bowen, Asheville, NC Fire-Fighter Hero WOD)
3x For Time:
400m run
7x 275lb deadlift
20x box jumps (24”)
7x KB double rack thrusters (35#/20#)
10x burpee pull-ups
Stretch + Hydrate & Fuel
Training: SealFit
Baseline:
ROM Drills ~10minutes
Warm up:
Row 300m
10x power clean + 10x front squat (same # for both)
Row 300m
10x box jump + 10x burpee
Strength:
Push jerk – Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+ reps
1RM = 175#
Stamina:
Chipper, not timed:
30x push ups
20x pull ups
100m KB farmer’s walk (go heavy)
Work Capacity:
Completed 3 rounds of:
10x power clean (135#/95#)
10x burpees
100 jump rope singles
Durability:
5 Min walk/jog/ruck
Stretch + Hydrate & Fuel
Training: SealFit
Baseline:
ROM Drills ~10minutes
Warm up:
10x strict press, 10x overhead squats, 10x backrack jerk (Bar only (45#/15#))
10x Pull ups
Metcon:
400m run
20x Kettle bell swings
400m run
20x Kettle bell swings
400m run
Work Capacity:
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Overhead squats (95#/45#)
Push ups
Lateral jumps over the bar x2
Duarability:
10 rounds – 30 second max distance row on max weight – 30 second rest (should hit 125-150m each round)
Stretch + Hydrate & Fuel