Workout: 16 May 2025
Gym Workout
Warm up: 1 round:
- 20 Cals on the bike / row
- 20 Air squats
- 20 Empty barbell overhead press
Workout:
- Midline work: 3 sets of the following
– 20 GHD sit-ups (alternative: toes to bar or hanging knee ups)
– Heavy single arm DB overhead carry 100 feet for each arm (go as heavy as you can, up to 85 pounds; you can rest, but try to make it unbroken) - Andi (one of the 7 new CrossFit benchmark workouts) Weight is the same throughout the movements; recommend: 65 pounds for men and 45 pounds for women, per workout standards
For Time (as fast as possible):
– 100 Hang power snatches 65/45 pounds
– 100 Push presses, 65/45 pounds
– 100 Sumo deadlift high pulls, 65/45 pounds
– 100 Front squats, 65/45 pounds
Tip: Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow you to continuously progress at a near constant pace.
At Home Workout
7 Rounds for Time: “Upper Body Sprint”
– 10 Dips (can use a chair with feet on the ground or elevated on another, or a dip bar)
– 10 Curls each arm using a moderate weight DB (can use a KB or odd object such as a 1-5 gallon jug)
– 10 Forward arm circles using light weights (suggest a textbook in each hand if you do not own light weights)
– 10 Reverse arm circles using the same light weights
Go as fast as you can, try to complete sets unbroken and keep round times consistent.
Then: perform #3 from above: Spend at least 15 minutes stretching whatever is tight, especially those shoulders 😉