Happy Monday fellow fitness lovers. Hope you are ready to tackle this week and what better way to start the week than a nice little sweat session. I think this will be a new thing of posting new workouts on Mondays. I feel if you workup a good sweat in the beginning of the week, it sets the tone for the rest of your workouts the remainder of the week. This is a workout a did last week at CFCL. I really enjoy workouts like this…running, lighter weights, and body movement stuff. I am definitely not the strongest and have decent endurance so I usually do well at these types of ones.
It starts with a mile run (the 4 + 2 does not mean 4 miles, it is just the course we run at the gym). Then you go into 50 push press. The weight should be light for you; something that you can do 50 in either 2 or 3 sets at most. I used the recommended 55 pounds and broke up the reps in 3 sets…25, 15, and then 10. Then it goes right into box jumps. This is the standard height for most CrossFit workouts, but it is too high for you then lower it down so can do the reps at a steady pace. Next is 50 burpees, which no one really likes burpees, but you just do it and get them over with. You can always throw yourself on the ground and get back up one more time 😉 Then it goes into 160 double unders (2 rope rotations per jump), or just do 320 singles if you don’t have double unders yet.
The key is to just keep moving in this one! Go at a pace where you are doing the reps at a decent speed but not burning yourself out. I finished in 19:14 doing the workout prescribed. Try it out and let me know how it goes!!
PS – sorry for the crappy workout name! I couldn’t think of a good title for this post.