CFSB Day 160

New warmups, y’all! These even have modifications geared toward more competitive athletes. Warmup 1 for the first time:

15 sec L-sit (rings)
10 Muscle Snatch to OHS (2 sec pause at bottom) with PVC
10 Games-standard Pushups
5 Strict pullups to 10 Toes-to-bar

Repeat 3x 2x. Started late and ran out of time. Not sure about going right from those TTB to the L-sits - might make more sense to try kipping pullups on top of strict pullups. I should have used an empty barbell instead of a PVC too.

Squats:

5 x 120lb
5 x 150lb
3 x 180lb
3 x 210lb
3 x 240lb
8 x 270lb*

First three sets were warmup sets. Second Wendler squat exposure. Felt pretty good today. Then onto the WOD.

12 min AMRAP, resting 1:07 between sets:

3 Man-Makers (35lb)
5 Box Jumps
7 Ball Slams (30lb)

Score: 6 rounds. The first round took me 1:07, so I used that as my rest throughout. Finished subsequent rounds in 1:00, so I should have just made it easier on myself and rested 1 min. Really liked this since it was short, explosive, and with built in rest so I could go max intensity each round.

bephf posted this