Today I did a CrossFit training in the morning, did some work in the area and went home by bike (30,7K at 25,7K/hour speed) .
The program for CrossFit today was:
- Back Squat strength training
- 2 sets of 3 reps @ 50% of 1RM
- 45kg
- 2 sets of 3 reps @ 60% of 1RM
- 50kg
- 3 sets of 1 rep @ 70% of 1RM
- 55 kg
- For all reps above: hold 3 secs at the bottom
- max reps @ 75% of 1RM (no hold at the bottom)
- 13 reps with 60kg + 5 reps with 65kg
- My 1RM is 100kg but that’s been a while so I scaled down
- 2 sets of 3 reps @ 50% of 1RM
- a WOD for Time
- 1000 Single Unders
- when your break or fail perform based on your level
- 10mtr Handstand Walk or
- 20 Bearcrawl or
- 20 Handstand Shoulder taps or
- 3 wall walks (I did this one)