Rest Day ;-)
Run
  • 18m
  • 2.00 miles
  • 09m /Mi

400 meter warm up; 7 x 400 meters in metcon

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Bench Press
    5
    5
    10
    35
    70
  • LEGS - Back squats
    5
    5
    10
    35
    105
Sport
  • Crossfit
  • 17m

Warm up: Stretches, 400 meter run (above), stretches, Roxanne run in place with burpees
Strength: Back squats and bench press (above)
Metcon: 20 min. AMRAP of 400 meter run (above) and max ring rows (7x400, 115 rows)
Cool down: return equipment

Swim
  • 58m
  • 2500.00 yards
  • 02m 19s /100 yards

CrossFit Swim workout (2500)
Warm up: 2x150 swim, 2x100 kick with fins, 2x100 pull with paddles, 100 free (800)
Main: swimming back, free, breast, free in rounds of 25, 50, 75, 100, 125 (1500)
Cool down: 200 yards alternating kick and swim by 50 (200)

Sport
  • Stretching
  • 17m

Cathe StretchMax #3

Run
  • 04m 30s
  • 0.50 miles
  • 09m /Mi

800 meter warm up at CrossFit

Strength
  • 1h 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-over BB row
    3
    10
    10
    55
    55
  • LEGS - Front Squats
    6
    3
    3
    65
    75
  • LEGS - Front Squats
    4
    3
    3
    75
    90
  • SHOULDERS - Power Cleans
    5
    3
    3
    55
    75
  • SHOULDERS - Power Snatch
    6
    2
    2
    30
    45
  • SHOULDERS - Split Jerk
    6
    3
    5
    35
    65

First set of front squats were 1-1/4 squats; Bent over rows were part of metcon.

Sport
  • Crossfit
  • 40m

CrossFit and OLY
Warm up: Stretches, 800 meter run (above), junk yard dog warm up, calf stretches, hip opener stretches, barbell warm up
Strength: Cleans and front squats (above)
Metcon: Bent over rows, pull-ups and ring dips; knees to chest
OLY warm up: PVC mobility, barbell warm up
Strength: Snatch, split jerk and front squat (above)
Core/Legs: Back extensions, banded side shuffle and monster walks

Sport
  • Yoga
  • 30m

Shiva Rea - Fluid Power Yoga #4

Run
  • 12m
  • 1.25 miles
  • 09m 35s /Mi

400 meters warm up (200 run, 200 side shuffle) + 4 x 400 meters in metcon

Strength
  • 17m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Back squats
    7
    12
    24
    65
    75
  • SHOULDERS - Split Jerk
    11
    6
    12
    45
    50

CrossFit metcon

Sport
  • Crossfit
  • 21m

Warm up: Stretch, 200 meter run, calisthenics, 200 meter side shuffle, intervals, calf and shoulder stretches.
Metcon: 4 rounds of 400 meter run, 24 back squats, 24 split lunges
Cool down: Return equipment

terryhopp59's Training Log


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