19 Hour fasted-state pre-workout. Had a double green tea, 400mg caffeine, and taurine shooter just prior to starting WOD.
DEADLIFT / PUSH-UP COMBO
PRE GAME
5 min Jump Rope
* * *
Next, grab a broomstick:
50 Standing Twists with plyometric opposite leg lift
50 Good Mornings
50 Squats
* * *
50 Bench Dips
50 Push ups on Swiss ball (mixed)
MAIN EVENT
DEADLIFT/PUSHUP WOD:
Alternate between the following 2 exercises, as fast as possible:
a) 15 reps 135 lb Deadlifts
b) 15 Push ups
10 Rounds
* I completed 10 rounds in 15:54 min.
Felt really good on the push ups; breezed through them without any lapses.
The deadlifts were ok; took a slight break around the 10th rep on the last 6 rounds.
AFTER PARTY
Heavy Deadlifts:
1) 8 reps @ 195 lbs
2) 6 reps @ 225
3) 2 reps @ 311
* Hit a new PR on 3rd set! Attempted a 4th set, but it wasn’t happening.
ONE-ARM KETTLEBELL SNATCH
HOTEL LOBBY
Finally, perform 3 sets of the following 2 exercises as a superset, and take a 1 min break before attempting again:
a) 8 reps/each side One Arm DB or KB Snatches @ 45 lbs
b) 60 sec jump rope (sprint)
* * *
Then 2 sets of the same moves:
a) 15 reps/each side One Arm DB or KB Snatches @ 35 lbs
b) 2 min jump rope
* * * * *
TOTAL WORKOUT TIME: 48 min.
_______________________________________________________
It always feels good to hit new PR’s. i attribute it consistantcy in the gym, but so much of it is due to clean eating.
When was the last time you hit a PR? What exercise were you doing?
Just getting into a workout rhythm is the first step. Challenge yourself each time you do get in your workouts.
This was the 4th time I have performed this Deadlift/Push up WOD. If you’re intermediate to advanced, try is as is. Otherwise, scale the weights, and the reps down to what is do-able now. It’s okay to take breaks when scaling WOD’s as well.
I want to leave you with a short & sweet CrossFit Video: Shoulder Warmup
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Be Well,
Maximillian Barry
Filed under: My WOD's | Tagged: abs, barbell, circuit, crossfit, DB swings, deadlifts, dips, dumbbells, explosive, Fitness, good morning, green tea, heavy, jump rope, metcon, muscular endurance, olympic lifts, plyometric, power snatch, PR, pre-workout, press, protein powder, protein shake, push-ups, resistance, speed, squats, strength, swiss ball, training, twists, WOD | 1 Comment »
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