Made up the front rack lunges and double-unders workout
5 rounds of
15 walking barbell lunges, 95lb held in front rack
Felt pretty good about this time. Legs were shot by the end of it though. Quads were on fire. Lunges were a lot harder than I expected but all were done unbroken. Used a short 35lb bar and loaded it up 95lb so that it would fit down the hallways and still allow people to get past if they needed to.
Single-unders, 20 seconds Toe on wall calf stretch (both feet) x 3
Shoulder external rotation work , Hip Opener Stretch (both legs), 7 knees to elbows x 3
sit in bottom squat position, Couch stretch x 3
Hamstring stretch (leg up on bench),5 slow air squats, legs crossed bentover hamstring stretchx 3
Here’s the video for the Hip Opener Stretch
Couple of successes in the warm up. 1. the Hip Opener Stretch is FANTASTIC. Combine that with the couch stretch and the hips, quads and hams are ready for squating. 2. I was able to sit in the bottom squat without using an anchor!! That’s a huge accomplishment for me.
CFSB: Push Press
95 x 5
115 x 3
130 x 3
Five rounds for time of:
10 Walking lunge steps, carrying a 75 pound barbell in the front rack position
20 Cone Jumps over an 8 inch object (kettle bell)
I was very happy with this time. Lunges were unbroken and I only had a few pauses during the cone jumps. Im focusing on pushing myself harder and harder. With no one to workout with I don’t have that natural competition factor of CrossFit pushing me. So far the last week its been working and I can see it in my times.