Back in the Game

Monday - November 25

Run
  • 26m 16s
  • 3.00 miles
  • 08m 45s /Mi

warm up @10.00
2 sets tabata first set at 7.34 amd second @7.26
last mile 8.57

Sport
  • Crossfit
  • 1h 00m

500m row
DROM

5 walkouts
10 ironcross
10 scorpians
10 hip circle
10 fire hydrants
10 hip pop ups

3-3-3-3-3 OHS (85)
really need to do these more

8 min AMRAP:
60 SU
10 kte

Sunday - November 24

Sport
  • Crossfit
  • 1h 00m

2 min jump rope
DROM
Foam roller
Band stretch
PVC stretch
2 min jump rope

1000m row
3 rounds:
10 burped push ups
20 sit ups
30 sec handstand
40 lunges alt
10 pull ups
1000m row

Saturday - November 23

Bike
  • 2h 00m
  • 26.15 miles
  • 13.08 Mi/hr

Friday - November 22

Sport
  • Crossfit
  • 1h 00m

DROM
3 rounds:

  • 30 samson stretch
  • 10 sit ups
    10 pull ups
    10 GHD sit-ups
    10 back ext
    10 OHS squats
    10 ring dips


    3 rounds:
    5 deadlifts
    5 power hang cleans
    5 push press

    5 rounds:
    6 power clean (95 first round, 85 2nd, 3rd and 4th)
    6 burpee box jump

    Thursday - November 21

    off

    Wednesday - November 20

    Bike
    • 40m
    • 9.05 miles
    • 13.57 Mi/hr
    Sport
    • Crossfit
    • 45m

    500m row
    DROM

    5 walkouts
    10 superman lunges
    10 ironcross
    10 jump tucks
    10 squat holds

    14 rounds:
    60 squats or deficit made up in pushups/pullups

    Tuesday - November 19

    Sport
    • Crossfit
    • 1h 30m

    DROM
    500m row
    PVC snatch

    5 reps Hang power snatch (75)
    EMOM for 10 mins

    10 AMRAP
    4 pullups
    6 KB swings (44)
    8 sit-ups

    practice rope climb

    4x 400 @7.53
    3 min wall sits 20sec on/10 sec off
    stretch

    whitem5's Training Log


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