Today's CrossFit workout was: Deadlift: 1-1-1-1-1-1-1 I did: 5 mins on treadmill Deadlift: 135 x 10; 225 x 5; 275 x 1; 285 x 1; 295 x 1; 305 x 1; 315 x 1; 325 x 1; 335 x 1; 345 x 1 Superset 1: a) Kipping Pullups: 6, 6, 5 b) Woodchopper: 100 x 10each, 10each, 10each Superset2: a) Peck deck fly: 100 x 10; 110 x 10; 120 x 6 b) Peck Deck rear delt fly: 100 x 10; 110 x 10; 120 x 6
Pullups: 10, 10 Inverted Row: 12, 9 Bench Press: 160 x 15, 13 Seated Overhead Press: 100 x 9; 85 x 12 (shoulders tired from bench press) Romanian Deadlift: 95 x 16, 15 (going light to strengthen my lower back) Front Squat: 115 x 18 Barbell Curl: 70 x 15 + 4 negatives Nothing fancy, but we pushed hard on every set, going to or near failure.
Sunday's track practice was exactly what I needed. Not too tough, but enough to feel it today. We did lots of medicine ball exercises, focused mostly on core and posterior chain strength. After about 30 minutes of that, we did quite a few sprints from various starting positions: sitting, plank, sitting backwards, laying down, etc. It was about a 4 on a 1-10 scale of intensity.
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