CrossFit 2018 — Day 107

Did not document my workout yesterday but it was my CrossFit off day so worked on Chest, Biceps, and Triceps at SnapFitness.

THURSDAY ESTETICHS WORKOUT
ARMS
Tricep Cable Pushdowns x 3 sets
Cable Bent-Over Triceps Extensions x 3 sets
Decline Tricep Extensions x 2 sets
Cable Preacher Curls x 3 sets
Seated Incline Dumbbell Curls x 3 sets
Concentration Curls x 2 sets

CHEST
Flat Bench Press x 2 sets
Deep Chest Dips x 2 sets
Decline Dumbbell Bench Press x 2 sets
Incline Barbell Bench Press x 2 sets

FRIDAY CROSSFIT 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
Banded Hamstring Distraction — 1:00 each side
Ankle Flexibility (Dorsiflexion) — 1:00 each foot

ACTIVATION
Tempo Row — 5 Rounds of :40s light, :20s “fast”
8 Pushups
8 AbMat Sit-Ups
8 Dowel Overhead Squats

Followed by: Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

SQUAT PRIMER
3 Rounds:
5 Single Leg Box Step Ups per side — 16kg KB
5 Waiter Squats per side — 24kg KB

STAMINA SQUAT
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes — 2 Front Squats @ 88kg
Even Minutes — 4 Back Squats @ 88kg

RAISE THE BAR
Ascending Ladder for 8 Minutes:
3 Thrusters 43kg, 3 Toes to Bar
6 Thrusters 43kg, 6 Toes to Bar
9 Thrusters 43kg, 9 Toes to Bar
12 Thrusters 43kg, 12 Toes to Bar
15 Thrusters 43kg, 15 Toes to Bar
18 Thrusters 43kg, 18 Toes to Bar
21 Thrusters 43kg, 21 Toes to Bar
24 Thrusters 43kg, 24 Toes to Bar
SCORE: 97 Repetitions, means I finished the round of the 15’s and 7 reps into 18.

MIDLINE
4 Sets:
30s Side Plank (right)
30s Side Plank (left)
30s Front Plank (elbows)

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