Four showed up early enough to get their own dumbbells for some old fashioned pain. Trigg was the only one who's been here long enough to have done this workout early this year. It still sucks...
Every minute on the minute for 20 minutes perform 5 reps of the following:
5 DB deadlifts
5 DB power cleans
5 DB thrusters
Rest for the remainder if the minute before the next round starts. Count the number of rounds you complete in the appropriate minute + any more rounds you get after resting after a failed round.
Trigg (35# DB) 20 rounds
Jim (30# DB) 20 rounds
Bryan (25# DB) 16 rounds + 3 rounds
LaToya (20# DB) 7 rounds + 8 rounds
Getting full range of motion on each exercise is critically important to engaging your hamstrings and glutes. Explosive hip extension (standing up straight - very quickly) is key in almost every athletic endeavor imaginable...
Getting low enough to engage your hamstrings and glutes will help save your quads which are smaller, weaker muscles on the front of your thighs. That explosive hip extension will help propel the weight (in this case the dumbbell) and save your smaller muscles (your quads, arms...) which tend to fatigue very quickly...
The best part of any CrossFit workout is the... END!!!
Henry didn't make it in time to get in on the dumbbell fun so he got to try a push up ladder.
Do 1 push up the first minute and increase an additional rep every minute on the minute...
Henry rocked this workout with 18 rounds meaning he just finished all 18 push ups in the 18th round in those 60 seconds. That is a total of 171 push ups with really good range of motion. Great work brother!!!
Probably lifting some weights on Saturday at 0800 and then running the 5k at 0930 with Henry...
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