Crossfit workout for January 15th

Another day, another awesome workout. Today's workout again featured a Skills section and a Workout of the Day section along with the normal warm-up and cool down periods. I just want to mention that you should always warm up a little before doing any exercise and you should ALWAYS do some sort of cool down. A cool down brings your breathing back to normal and in most cases, stretches out those muscles that you just worked out so hard. Your muscles are nice and warm after working out which makes them easier to stretch which will prevent soreness and injury.

Todays workout:

Warm-up


10 Pipe Pass throughs - https://www.youtube.com/watch?v=-SjunOgLHOE
10 alternating Quad Stretches
5 Pushups
10 Pipe Pass throughs
20 jumping lunges - https://www.youtube.com/watch?v=_zLTDUFjbXA
5 Pushups
10 Pipe Pass throughs
10 Air Squats

Skills

5 sets of 3 reps of Overhead Presses with 2 minute rest in between sets. Add weight after each set so that on the 5th set, you are doing your max for the 3 reps

WOD

4 rounds for time of:

15 Front Squats - https://www.youtube.com/watch?v=z-R-_123Zz8
15 Narrow Push ups - http://gymnasticswod.com/content/narrow-push
15 Knee Tuck Jumps - https://www.youtube.com/watch?v=BDA3DERQKFk

Cooldown

Tabata Plank - If you never heard of Tabata before, it's any exercise that you pick where you do the exercise for 20 seconds, rest for 10 seconds, 20 seconds exercise, rest 10 seconds, etc for 4 minutes total. So for this one, you hold a plank for 20 seconds, rest 10, etc

How did I do

For the Overhead Presses I used 50 for set 1, 60 for set 2, 70 for set 3, 80 for set 4 and 90 for set 5

For the WOD, I used 65 pounds for the front squats. I finished all 4 rounds in 11:00 minutes even

Comments

The WOD part of the workout wore me out. My legs were on fire after 2 rounds of doing the squats and the Tuck Jumps. The cool down didn't really seem like a cool down either. It seemed like another workout to me.

Tomorrow is a rest day so I will see you all on Saturday!