Run
  • 02m
  • 0.25 miles
  • 08m /Mi

CrossFit warm up

Sport
  • Crossfit
  • 38m

CrossFit for Hope
Warm up: 400 meter run (above), dynamic stretching (outside), PVC mobility and burgener barbell warm up
MetCon: 3 rounds of 1 minute each of burpees, power snatches (25#), box step ups, thrusters (25#), chest to bar pull ups (banded) and rest.
Cool down: Return equipment

Sport #1
  • Kendo
  • 45m

Ilaria Montagnani - Forza

Sport #2
  • Yoga
  • 1h 09m

Shiva Rea - Vinyasa Yoga for Beginners

Run
  • 08m
  • 1.00 miles
  • 08m /Mi

400 meter warm up and 3 x 400 meters during metcon at CrossFit

Strength
  • 1h 02m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Bench Press
    9
    3
    10
    35
    65
  • LEGS - Front Squats
    6
    3
    3
    65
    70
  • SHOULDERS - Clean and jerk
    6
    3
    3
    35
    65
  • SHOULDERS - Hang Power Clean
    3
    15
    15
    45
    45
  • SHOULDERS - Push Press
    6
    3
    3
    35
    65
Sport
  • Crossfit
  • 40m

Crossfit
Warm up: Stretches, 400 meter run (above), PVC pipe mobility, banded and weighted stretches
Strength: Bench Press (above)
Metcon: 3 rounds of 10 ring push ups, 15 hang power cleans (45#) (above), 20 lunges, 400 meter run (above)
Cool down: Return equipment and change shoes
Olympic Lifting
Warm up: Calisthenics, PVC mobility and clean technique
Skill/Strength: Clean and jerk, Push Press, Front Squats
Cool down: Return equipment

Swim
  • 36m
  • 1800.00 yards
  • 02m /100 yards

CFE converted workout: warm up - 200 swim, 200 kick, 200 pull; main - 20 minute continuous swim alternately hard/easy by the 50; cool down - 200 easy alternating breast and free by the 50.

Run
  • 04m
  • 0.50 miles
  • 08m /Mi

CrossFit warm up

Bike
  • 06m
  • 1.80 miles
  • 18.00 Mi/hr
Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Back squats
    6
    5
    5
    35
    100
  • LEGS - Front Squats
    6
    3
    3
    65
    65
  • LEGS - Squats, Overhead
    5
    5
    5
    25
    25
  • SHOULDERS - Military BB
    6
    5
    5
    35
    55
  • SHOULDERS - Snatch
    5
    3
    3
    25
    25
  • SHOULDERS - Snatch Drop
    5
    5
    5
    25
    25
Sport
  • Crossfit
  • 42m

CrossFit
Warm up: Stretches, 800 meter run (above), Partner wall ball toss
Strength: Supersets of Back squat and Overhead press (above)
Metcon: 21, 18, 15, 12, 9, 6, 3 of single unders x3 and D ball slams
Cool down: Return equipment

OLY
Warm up: Air dyne, calisthenics, barbell warm up
Strength/skill: Snatch, overhead squat, snatch drop, split jerk, front squats (above)
Cool down: Return equipment

Swim
  • 35m
  • 1600.00 yards
  • 02m 11s /100 yards

CFE workout: warmup - 200 swim, 200 kick, 200 pull; main - 8 x 100 free on 30 seconds rest; cool down - 200 easy mixing free and breast.

terryhopp59's Training Log


 July 2013 
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