If you’re a regular reader, then you probably already know what this post is about. Yup! It was my first day back at CrossFit! While it was a rocky start as I struggled to wake up and had to take my coffee to go. It needed up being a great first session back.
I didn’t go too heavy or too fast. It felt just right.
With an empty barbell
- 5 high hang power-cleans
- 5 hang power-cleans
- 5 power-cleans
For 10 minutes start off light and gradually get to a mid to heavy weight.
- 3 power-cleans
Then for the workout… For time (15 minutes) three rounds of…
- 10 ground to overhead (GTOH)
- 200 metre run
In the remaining time use any cardio equipment (run, row, bike).
For the GTOH, I kept it light (empty 20kg barbell) and went with snatches. I was able to go unbroken for the first two rounds, and on the last round I did two lots of fives. The runs were pretty consistent, and I paced myself really well. I can’t remember my time for the first part but it was definitely under ten minutes.
For the final part, I chose a rowing machine as it’s my favourite cardio machine. I stayed under 1,000 cal/hr which I don’t normally do. However, I haven’t been working for over three months and my body wouldn’t have managed a steady pace at anything over 1,000 cal/hr.
Before we went into this lockdown, my cal/hr was very close to the 2,000 mark, which I was really impressed by. Hopefully, I can get back to that level of fitness in a month or so.