CrossFit 2018 — Day 103
Back on my normal schedule and had a pretty decent day. Conditioning has improved but strength is down a bit as I dropped my last rep on the back squat. Four more weeks and then the next part, “Barbell Ninja”, will start.
NUTRITION
As I post what I eat a day after this would be Sunday and I ate everything and as much as I could. Always makes for a great workout the next day.
WORKOUT
MOBILITY
Trap/First Rib Lacrosse Ball Mobilization — 1:00 each side
Foam Rolling: Thoracic (Upper Back) — 2:00
Barbell Assisted Thoracic Opener — 2 sets of 1:00
Wrist Stretches — :30s in each position
Couch Stretch — 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) — 1:00 each foot
ACTIVATION
3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)
:45s second Samson Stretch each side
Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats
SNATCH COMPLEX
“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch
On the 0:00… 48kg
On the 1:00… 52kg
On the 2:00… 56kg
On the 3:00… Rest
BACK SQUAT
10 Reps @ 104kg
8 Reps @ 112kg
6 Reps @ 120kg
4 Reps @ 128kg
2 Reps @ 136kg — dropped last rep

BEACHED
27–21–15–9:
Calorie Row
Kettlebell Swings — 24kg
Overhead Squats — 34kg
TIME: 12.25
