Custom CrossFit Programming: Monday, 12/15/14

A1. Standing Banded Ext. Rot. @ 20X1, 3 x 10, rest 20sec
A2. Banded Int. Rot @ 20X1, 3 x 10, rest 20sec
A3. Banded Pulldown @ 30X1, 3 x 10, rest 1min
Been using the purple band for all this. Seems to work just right for me once I’m at the right distance.


B1. Wt. Mixed Grip Pullup @ 30X1, 4 x 1-2, rest 90sec
1. 5#, 2 reps
2. 5#, 2 reps
3. 10#, 2 reps
4. 12.5#, 1 rep

B2. Seated BTN Barbell Press @ 21X1, 4 x 6-8, rest 90sec
1. 33#, 8 reps
2. 38#, 8 reps
3. 43#, 8 reps
4. 48#, 7 reps
Painless clicking in both shoulders when I bring the barbell down.


C. Single Arm DB Biceps Curls @ 30X1, 4 x 3-4\arm, rest 60sec b\t arms
1. 15#, 4 reps
2. 20#, 4 reps
3. 22.5#, 3 reps
4. 22.5#, 3 reps – Seeing stars! Heavy.


15min @ EZ Pace
FC x 40yds – 53#\hand
Pushup x 5
Back Extension x 15
HLR x 5
5 rounds + 40 yd FC. The back extensions were super hard! Everything down there felt sore halfway through and on. I had to break them up into sets of 5 pretty quickly. HLR was also difficult. I went up as high as I could while keeping my legs straight, but felt like I had to take an extended break between each rep just to make sure I kept that form.

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