Crossfit workout for January 14th, 2015

Today's workout was a little different from the last two. It still consisted of the standard warm-up and the Workout Of the Day (WOD), but they added another category called the Skill workout that you also performed today.

Here is the total workout:

Warmup

10 alternating Knee Hugs
10 Quad Stretches
10 Frankenstein kicks
10 Air Squats
10 meter Duck Walk
10 Arm Circles - forward and back
5 Downward Dog Pushups

Skill Workout

5-3-1-1-1 Hang Squat Cleans - https://www.youtube.com/watch?v=h5oH-_vOCEU

What you are going to do here is perform 5 sets of hang squat cleans working up to the heaviest one that you can do. The first set will have 5 cleans, the second will have 3 and the last 3 sets will only have 1 rep each. Continue adding weight in between sets. The last set should be close to the heaviest clean you can do for 1 rep. Rest 3 minutes in between sets.

WOD

2 rounds of 6:00 minutes each - As Many Reps As Possible with a 3:00 minute rest in between rounds. You perform the 3 exercises listed below in order for 6 minutes, take a 3 minute break and then continue where you left off for 6 more minutes. Record how many rounds you completed.

5 Pullups
10 Thrusters - https://www.youtube.com/watch?v=XfIc4DUeapo
15 Kettlebell (or Dumbell) Swings - https://www.youtube.com/watch?v=zBIWpPfc6NY

Cooldown

3 Sets hanging off the pull up bar for as long as you can with a 1 minute rest in between sets. (I was really surprised how well this stretched out my upper body). It felt really good.

How did I do

For the Skill workout I did 5 reps at 50 pounds, 3 reps at 70, 1 rep at 100, 1 rep at 110 and last rep at 120.

For the WOD, I ended up doing 6 total rounds + 9 Thrusters. I used 35 pounds for the Thrusters and a 35 pound kettlebell for the swings.

Comments

Not much really to say here except that after only 3 days of doing this program, I can already feel my core getting stronger. The last 2 days especially have been pretty core intensive. I don't mind though. I want to have a strong core, and so should you. It helps in all aspects of daily activities and should be something to strive for. See you tomorrow!