CrossFit Campbell: Workout of the Day

MetCon will be scrapped this week in favor of strength assistance work (3-5 sets of 10-20 reps each movement). Combine as you like from list provided. Feel free to superset to create a "MetCon like" w/o if you prefer.

Warm Up: see white board
Skills: ab wheel
Strength: 5.3.1 OHS
Assistance: low back (GHD back ext, GM), quads (lunges, sissy squats), abs (db side bend, ab wheel)

Comments

[Creatusmaximus]

ab wheel
Strength: 5.3.1 OHS
50 x5, 60 x5, 65 x10

Assistance: low back (GHD back ext, GM), quads (lunges w/ 65lb on shoulders), sissy squats), abs (db side bend 35lb, ab wheel, that was tough)

Did everything: 3 sets of 20 each, plus I ran to building 7 a couple of times.

[John]

Strength: OHS 45X10

1st Rep: GHD (X12), Lunges (25lbsX10), ab wheel (x20),
2nd Rep: GHD (X10), Lunges (X10), ab wheel (X18),
3rd Rep: GHD (X10), Lunges (X10), ab wheel (X10),

[Jasonlane74]

WK3 OHS 4x145#

Assistance: 3 rounds of 10 each 115# GM, Sissy Squats, Ab Roller

[COR]

OHS Week 3:
55 x 5, 60 x 3, 70 x 8

Assistance:
Rd 1: 10 reps each of GHD back ext, sissy squats, ab wheel
Rd 2: 10 reps each of GM at 75#, sissy squats, ab wheel
Rd 3: 10 reps each of GM at 75#, sissy squats, db side bend at 50#
Rd 4: 10 reps of GHD back ext, 20 lunges with 45#, 15 ab wheel

[BCCastello]

Assistance:
Ab roller: 3 x 10
GHR: 10
OHP Lunge: 10(each leg) x 45#
GM: 12x 35#, 12x65#, 12x70#
DB Side Bend: 10x30# 10x40#, 8x50#. Would have been able to do more at 50 but grip was slipping too much.

[CMax]

OHS week 1...95# OH Walk to bldg 7 & back w/ squat clean x3 at each speed bump (coming & going)...3x10 @ 50 db side bend

[Tony]

Wk 3 OHS 140x9!!!! With huge support from the 6pm class, thank you.

115# 3 squat cleans at each speed bump, overhead inbetween speed bumps. To bldg 7 and back.

Side bends 1x10 ea side @ 55 and 2x10 @ 60

[Gina]

Strength assistance:

Round 1:
GM- 3 sets of 10 w/ 40#
Lunges w/ 25# plate (20 steps)
DB Side Bend- 3 sets of 20 w/ 20# each arm

Round 2:
GM- 3 sets of 20 w/ 40#
Lunges w/ 25# Plate (40 steps)
Ab Wheel- 3 Sets of 10
DB Side Bend- 3 sets of 20 w/ 25# each arm

[Nickforst]

Strength First
OHS Week 3
5x30, 3x30, 8x35

I ordered a pair of the Pendlay WL shoes today!

Assistance
3 rounds
1. GHD back ext x 10, 25# OHPL x 10/leg, ab wheel (12 elbows, 5 hands @ 3/9)
2. GHD x 10, 25# OHPL x 10/leg, ab wheel x 10 (hands @ 3/9)
3. GM 10x45#, 25# OHPL x 10/leg, ab wheel x 10 (hands @ 3/9)

Added a set of 10 ab side bend, 30# dbs

ntf072811

[Joey]

Push Press: 75x6

Assistance
75 abs: 40ghd, 35 sit ups
75 chins: 25 unassisted, 50 blue ban
50 dips

I got something to share with you folks.

Yesterday, I ate total crap. (doritos, potato chips, various fried foods, you name it) So right after leaving crossfit, I puked out the car window at a busy intersection. All over the exterior of the car. My elder brother was cracking up while I was puking. The car looked like it just got a colorful paint job when I got out. Just thought I shared that with you folks. :)