Custom CrossFit Programming: Monday, 1/26/15

Foam Roll + PT:
– ankle side-stepping w/ black theraband, 3 sets of 10
– clamshells w/ black theraband, 3 sets of 10
– goblet squats w/ 30# DB, black theraband above knees, 3 sets of 10
– hip thrusts, holding for five seconds at top concentrating on using glutes only, 3 sets of 10
– reverse lunges, 3 sets of 10 for each leg


A1. Seated Banded Strict Ring PU Transition, 1.1.1, rest 20sec b\t 1s, 4 sets, rest 90sec
1. 3 sets, blue band
2. 4 sets, blue band — We added an extra set for the rest of these.
3. 4 sets, red band — Felt perfect!
4. 4 sets, red band — Fourth rep was almost a no-go.

A2. CGB @ 30X1, 4 x 6-8, rest 90sec
1. 53×8
2. 58×8
3. 63×8
4. 68×8 — Still can’t believe I got eight on this one. Barely squeaked by with the last two reps. Gotta go heavier!


B. DB Ext Rot. @ 3010, 3 x 8-10, rest 60sec b\t arms
1. 5#, 10 reps
2. 7.5#, 10 reps — Got pretty hard.
3. 7.5#, 8 reps — Originally tried 10# since I got 10 reps in my previous set. My arm wouldn’t even move! I went back down to 7.5# which was definitely the right choice.


5 Rounds – moderate pace
10 Hang PC – bar only
10 Push Press – bar only
10 cal AD
15:41. The push press was the hardest thing ever. My shoulders were super fatigued so I was doing single reps with breaks in between from the third round on. Crazy. Triceps and lats were TOAST today/yesterday.

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