Soaked

On Friday B and I were both off from work and had a tee time to play 18 holes. So we did some golf mobility work in the morning. Saturday was really hot again and we watched the CrossFit Games all day (all weekend really!)

Warm-up

  • 10 Cat Camel
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Planks
    • Bird Dogs

We actually did these inside the house because it was so humid and we didn’t want to spend more time than needed outside.

Conditioning

  • 2 Rounds
    • 400m Run
    • 80 Russian KBS (53/35#)
    • 80 DB Hang Snatch (25/15#)
    • 80 Step-us (20”)
    • 80 DB Sit-ups (25/15#)
  • 400m Run

Felt good even with the brutal humidity, so we did a final run. We split the swings and snatches in 20s and the step-ups and sit-ups in 10s. I went first with the reps in round one and B went first in round two. Took us 31:14 to finish.

Midline

3 Sets

  • 20/20 Pallof Circles
  • 10/10 Hands & Knees Upper Back Rotation
  • 1:00 Plank
  • 10/10 Banded Anti Rotations (purple tubing)

I completely soaked a towel with sweat.

Later in the evening after watching all of the Games we went for a 2.25 mile walk in 39:24.

Pallof Series

Chest & Shoulders

3 Sets

  • 12 Bench Press (135#)
  • 12 HR Push-ups

3 Sets

  • 10/10 Static Incline DB Bench Press (35#)
  • 10/10 Static DB Lateral Raise (8#)
  • 10 Double DB Lateral Raise

3 Sets

  • 10 Parallete Push-ups w/ Feet on Bench
  • Banded Fly (green)
  • Seated Cuban Press (55-45-35#)

Midline Conditioning

4 Rounds

  • 230m Run
  • 12/12 Banded Rotations
  • 12/12 Pallof Raises
  • 12/12 Pallof Presses
  • 12/12 Pallof Circles

I used purple tubing. That was a lot of reps!

To the Classic

I walked 18 yesterday plus a bunch extra because we jumped holes a couple of times to get around a slow 4-some. B is recovering from a concert today (haha), so light day.

3 Sets

Walked 2.77 miles in 49:09.

No workout tomorrow since we’re going to the Rocket Mortgage Classic.