Custom CrossFit Programming: Wednesday, 1/14/15

PT:
– clamshells w/ theraband, 4 (up from 3) sets of 10 (black band)
– ankle side-stepping w/ theraband, 4 (up from 3) sets of 10 (black band)
– goblet squats w/ 25# (up from 20#), theraband above knees, 3 sets of 10 (black band)
– glute bridges, hold for five seconds at top concentrating on using glutes only, 4 (up from 3) sets of 10


A1. Wt. Mixed Grip Eccentric Only Negatives @ 31A1, 4 x 3-4, rest 90sec
1. 4, 10#
2. 3, 15#
3. 3, 15#
4. 3, 15# – Was really starting to hit my abs hard and made me feel a little uncomfortable with how much I was using them.

A2. Dips @ 30X1, 4 x AMRAP (-2)
1. 1
2. 1
3. 1
4. 1 – Definitely felt like 2-3 would have been my limit if I hadn’t followed the (-2) note.


B. DB Biceps Curls @ 30X1, 3 x 4-5\arm, rest 60sec b\t arms
1. 5, 15#
2. 4, 20#
3. 4, 17.5# – Was flaring my elbow out at 20#, so I dropped down to 17.5#. Much better control.


C. Hollow Rocks, 3 x 10-15, rest as needed
1. 10
2. 10
3. 10 – Again, same uncomfortable feelings with my abs. Felt like I was using my core just a bit too much. Kind of made me feel nauseous. Rested about a minute in between each.


5 Rounds @ 70%:
80yd Sandbag Carry – brisk walk\jog
5 KB Clean + Push Press – L – 12kg
5 KB Clean + Push Press – R – 12kg
10 Wall Ball – Wall Pass from Hip, alt sides per rep (12#)

13:49. Tried the jogging but it was too much when followed with the cleans/push press, so dropped it back to a fast walk. Also dropped weight of the KB to 20# instead of 25#. Went way too hard first round then dialed it all back. Was fun and challenging, though!

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