Warmup:
Max Height Box Jumps:
30" box, 30" + 1 45# plate, 30" + 2 plates, 30" + 3 plates, 30" + 4 plates (PR)
The last rep equates to about 47" for my box jump. I hadn't really practiced these in months, so I wasn't pleasantly surprised to hit a new PR. Further proof that CF Football training crosses over into so many different areas.
SWOD:
Bench Press - 95x5, 115x3, 135x3, 175x2, 195x1, then 210x3x5 (PR)
Even though I managed to set a 3x5 PR for the bench, I'm definitely feeling the effects of benching during the CFFB Total two days ago. My chest was definitely sore today, but it felt great to fight through it.
Metcon:
15:00 AMRAP for QUALITY of:
-3 HSPU
-10 Hollow Rocks
-10 Hip Extensions
-10 Air Squats
-10 Double Unders
6 Rounds + 1 HSPU (first round RX, to one abmat after that)
I worked at a VERY leisurely pace during this workout. I even stopped a few times to help Melissa and Dani with their CF Total, lol. My goal was to loosen up a bit in preparation for Fran on Friday, and I felt like it served its purpose. I focused on more than full range of motion for every movement. Still managed to break a sweat, although that could have been due to the 98 degree heat.
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