This will cover three different Crossfit sessions but since most of the moves are pretty standard at this point, this will be quick and painless
at least to read.
- Ball Slams (10#)
- Ring Rows
- Weighted Sit-Ups
- Push Press (Bar Only – 45#)
This sequence was a bit different than any other that we have done previously. Remember, my class (5am TUE/THUR) is
for lightweights with the run club and we are more focused on increasing strength to look good for endurance so it’s a little different than the average CrossFit class.
The number sequence added a twist. The workout was completed in list order BUT each round the number of reps changed. First round, we did each item on the list 1x, second round 2x, third round 3x, etc. up to 10 reps for each move for the last round.
This workout taught me is that we can’t count. I know I can’t count and apparently my box-mates aren’t great at it either. We rely on SOMEONE to know where they are and that totally backfired on us this time. I ended up doing round #8 twice and I added some reps on the other rounds too. My brain wasn’t working!
- 25 Pull-Ups
- 15 Wall Climbs/HSPU – Hand Stand Push-ups ( I did HSPUs x 30)
- 5 Recline Rope Climbs (I did 15)
This was more of a strength workout and I really enjoyed it. I’m not great at pull-ups, even with the bands but managed to knock them out. Then I opted for the HSPUs instead of the Wall Climbs cuz
they are cool my elbow has been sore and I thought it would be less stressful.
We finished up with Death By Push-Ups. Awesome. Okay, not really. They aren’t fun. I made it thru 12 rounds (78 push-ups in all). Death by anything uses the clock, in one minute intervals. One minute per round, go as many rounds as possible. First round started with 1 push-up. Do the 1, then rest til the minute ends. Then 2 push-ups in the next minute. Then 3, etc. until you can’t go any longer. OUCH!
3 Rounds – 1 minute each station
- Wall Balls (10#)
- Ball Slams (10#)
- Box Jumps (18” box – I did step-ups)
Good workout but I was low on energy today. We stayed at each station and did as many reps as possible in one minute then moved to the next station. After we completed one round of all the stations, one minute rest. Repeat x3.
** I Still Hate Burpees ** Amanda – TooTallFritz **