I don’t usually write about the warm-up, but today’s included sprints and pullups.\u00a0 As a group of 3 we accumulated 32 sprints down and back in the gym.\u00a0 I did 12 sprints and then we had to accumulate 10 strict pullups.\u00a0 I got 6 done and then needed a small band for the last 4.<\/p>\n
Then we moved into a 10×5 squat workout.\u00a0 We had a minute rest in between each set so they moved pretty quickly. The standard was 60% of 1RM so I did 10×5 at 120.\u00a0 The first few sets felt light, but by the end they were feeling pretty hard.<\/p>\n
Then to continue killing the legs we had a MetCon that was 4RFT of 20 DB Lunges and 10 burpees.\u00a0 I never realized how much leg was in the burpee! I did a few warm-up lunges at the Rx weight of 30 lbs but knew that wasn’t going to work.\u00a0 So I did the scaled 20 lbs dumbbells and that seemed more reasonable.\u00a0 I completed the work in 8:56.<\/p>\n
My legs are already feeling quite sore!<\/p>\n","protected":false},"excerpt":{"rendered":"
I don’t usually write about the warm-up, but today’s included sprints and pullups.\u00a0 As a group of 3 we accumulated 32 sprints down and back in the gym.\u00a0 I did 12 sprints and then we had to accumulate 10 strict pullups.\u00a0 I got 6 done and then needed a small band for the last 4. […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[665],"tags":[667],"class_list":["post-6249","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1CN","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6721,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/10032018-crossfit\/","url_meta":{"origin":6249,"position":0},"title":"10032018 – CrossFit","author":"crossn81","date":"October 3, 2018","format":false,"excerpt":"This workout ended up being a little more exciting than planned thanks to the weather! We did a warmup that included jogging, planks, and jumping lunges! It was a mid-70's afternoon with lots of clouds and humidity. It was Mystery Wednesday which for today meant a longish metcon! The workout\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7293,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07012019-crossfit\/","url_meta":{"origin":6249,"position":1},"title":"07012019 – CrossFit","author":"crossn81","date":"July 1, 2019","format":false,"excerpt":"For Strength, I did 5 per side front rack barbell step-ups (onto the kitchen stool), 5 side lunges, and 6 per side Romanian deadlifts each was 3 times through. I used the 35# kettlebell for the deadlifts and an empty barbell for the step-ups. The MetCon was 3 x 3\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6491,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06112018-crossfit\/","url_meta":{"origin":6249,"position":2},"title":"06112018 – CrossFit","author":"crossn81","date":"June 11, 2018","format":false,"excerpt":"Back squat day! It has been almost a full month since I've been able hit squat day and they have been getting heavy. Today was no different. 6 x 3 at 85%.\u00a0 But first we warmed up with 4 minutes of pullups. I started out doing strict pullups and then\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7581,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/11192019-crossfit\/","url_meta":{"origin":6249,"position":3},"title":"11192019 – CrossFit","author":"crossn81","date":"November 19, 2019","format":false,"excerpt":"We had a longer MetCon today with no actual strength component. We started with a warmup game. We hadn't done a game for a warm up in a long time. Not sure what it is called but we had the pvc standing in front of us and had to rotate\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7653,"url":"https:\/\/www.teamcrossworld.com\/running\/2020\/01012020-crossfit\/","url_meta":{"origin":6249,"position":4},"title":"01012020 – CrossFit","author":"crossn81","date":"January 1, 2020","format":false,"excerpt":"After some discussion we decided to do CrossFit workout Lynne. It is an interesting choice but will be a good one to retest throughout the year. It is a bench and pullup workout. In the cold barn we setup and started warming up. Lynne is supposed to be bodyweight bench.\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2020\/01\/20200101_104521-scaled.jpg?fit=1200%2C900&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2020\/01\/20200101_104521-scaled.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2020\/01\/20200101_104521-scaled.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2020\/01\/20200101_104521-scaled.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2020\/01\/20200101_104521-scaled.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7525,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/10152019-crossfit\/","url_meta":{"origin":6249,"position":5},"title":"10152019 – CrossFit","author":"crossn81","date":"October 15, 2019","format":false,"excerpt":"For some reason I mis-read the board and thought we had several metcons. I was glad that we didn't! We did some stretching before a warm-up that loosened up our shoulders. The weightlifting today was strict shoulder press. We were working up to a Heavy set of 6 strict press.\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6249","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=6249"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6249\/revisions"}],"predecessor-version":[{"id":6250,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6249\/revisions\/6250"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6249"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}