Early morning!! After a short warm-up I did some deadlifts. It was a simple scheme – 5-4-3-2-1 with increasing weight for each round. I started with 135# on the bar, then 185#, then 205#, then 215# and finishing with 220#. <\/p>\n\n\n\n
After the deadlifts I did 3 rounds of a hip thruster movement followed by a heavy suitcase march (holding a kettlebell in one arm). These were more accessory type movements than anything major. <\/p>\n\n\n\n
The Conditioning portion was a 14 minute EMOM that I had to cut short as it was getting late. It had two movements – thrusters and swings. They didn’t want you to break anything up or to do so only in half so I did 55# thrusters and the 35# swings. I finished 3 rounds of each outside on the back patio before rushing inside to get ready for work! <\/p>\n\n\n\n
I need to set my alarm for a little earlier so I have more time! But really 4:30am is already so early.. <\/p>\n","protected":false},"excerpt":{"rendered":"
Early morning!! After a short warm-up I did some deadlifts. It was a simple scheme – 5-4-3-2-1 with increasing weight for each round. I started with 135# on the bar, then 185#, then 205#, then 215# and finishing with 220#. After the deadlifts I did 3 rounds of a hip thruster movement followed by a […]<\/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-7112","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-1QI","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7294,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07122019-crossfit-swim\/","url_meta":{"origin":7112,"position":0},"title":"07122019 – CrossFit & Swim","author":"crossn81","date":"July 12, 2019","format":false,"excerpt":"I did a CrossFit style workout this morning from earlier in the week on PSE Pro. First it was lunges with the barbell on my back. 5 on each side. Then a monster walk 14 steps on each leg. Followed by 10 hamstring bridges on each leg. For 3 rounds.\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\/2019\/07\/Screenshot_20190712-124738_Connect.jpg?fit=584%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/Screenshot_20190712-124738_Connect.jpg?fit=584%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/Screenshot_20190712-124738_Connect.jpg?fit=584%2C1200&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":6157,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03192018-crossfit\/","url_meta":{"origin":7112,"position":1},"title":"03192018 – CrossFit","author":"crossn81","date":"March 19, 2018","format":false,"excerpt":"This was a double EMOM kind of morning! After some warm-up with the PVC (which felt really good) we drilled some Snatches. EMOM Minutes 1-3 3 reps each minute at 65# Minutes 4-6 2 reps each minute at 75# Minutes 7-10 1 rep each minute at 80# It was a\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":6496,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06132018-crossfit\/","url_meta":{"origin":7112,"position":2},"title":"06132018 – CrossFit","author":"crossn81","date":"June 13, 2018","format":false,"excerpt":"I was sore, stiff, and tired when I woke up this morning. I've not been sleeping well, plus jumping back into hard training has been a shock to my body.\u00a0 Mobility felt good! Doing Clusters in the warm up hurt a little, but definitely loosened me up a little.\u00a0 The\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":6699,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/09182018-crossfit-2\/","url_meta":{"origin":7112,"position":3},"title":"09182018 – CrossFit","author":"crossn81","date":"September 18, 2018","format":false,"excerpt":"Tonight was the pretest for Jackie. It was hard, but didn't take as long as I thought it might. As a refresher\u00a0Jackie\u00a0is 1000m row, 50 thrusters at 45#, and 30 pullups for time. We did a nice long warmup and then setup for the workout. Hannah challenged us to break\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":6593,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07202018-crossfit\/","url_meta":{"origin":7112,"position":4},"title":"07202018 – CrossFit","author":"crossn81","date":"July 20, 2018","format":false,"excerpt":"Today's accessory warm-up included bent hollow holds, single-unders, single leg dumbbell Romanian Deadlifts, and banded hip extensions.\u00a0 This was a continuous 8 minute warm-up.\u00a0 I'm liking these warm-ups! Our strength portion for the day was an 8 minute EMOM of 5 second plank hold variation, slow lower, and 5 second\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":7047,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04012019-crossfit-bike\/","url_meta":{"origin":7112,"position":5},"title":"04012019 – CrossFit & Bike","author":"crossn81","date":"April 1, 2019","format":false,"excerpt":"The timing was a little tight from the Winter Triathlon to needing to start a training plan for my Spring 12.5k and Adventure Triathlon. 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