Custom CrossFit Programming: Monday, 12/22/14

14 weeks pregnant.


Mobility w\ Sean – 15min


A. Wall Slides, 3 x 10, rest 30sec (R&L) (I showed you these last Mon)
The first few always feel a little difficult but then I loosen up and get into them.


B1. Single Arm Braced DB Press @ 21X1, 3 x 10\arm, rest 30sec b\t arms, rest 60sec b\f B2
1. 15# x 10
2. 17.5# x 10 – Barely got last one on right side.
3. 17.5# x 10

B2. DB Hip Row @ 20X1, 3 x 10, rest 30sec b\t arms, rest 60sec b\f B1
(for both B1\B2 I want you to focus on keeping your shoulder pulled back in the socket, scaps retracted a bit, while allowing them to elevate and depress)
1. 10# x 10
2. 15# x 10
3. 17.5# x 10 – Felt good but I can obviously move up in weight.


C. AMRAP Strict Pullups, 3 sets, rest 2min b\t sets
1. 5 – This surprised me!
2. 4
3. 3


D1. Powell Raise @ 20X1, 3 x 10\arm, rest 30sec b\t arms, rest 30sec b\f C2
1. 5# x 10
2. 6# x 10
3. 7.5# x 10 – So hard!

D2. Banded Pulldown @ 30X1, 3 x 10, rest 1min
1. Purple band, 10 reps
2. Purple band, 10 reps
3. Purple band, 10 reps
Maybe I should be using a heavier band if I can get the 10 reps pretty easily…? I’m going to guess yes.


The sides of my delts and my scaps were SO sore for two days after this. Sore in a good way.

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