Sunday Workout

So I have been back to crossfit workouts now for a month or so now. I am progressively increasing weight but staying conservative so I don’t further injure myself. Today’s training session was the following:

4sets

PC work to moderate 3 rep #65/75/85/95

Ring Dips 5-7 comfortably 

Strict TTB x 10 

Bicep curls x 12
Front Squat 3 sets of 10 reps 
#85/95/105 to a bench to not go too low due to knee surgery. 
5 rounds

Run 30secs out and 30 secs back
1:00 PS #55

1:00 burpees

1:00 sit-ups

Easter Workout 

Watch Video here
Warm up:

5 min on the Airdyne

Pass throughs x 10 

Inch worms x 5 

Band 3 way shoulder/lat stretch

Strength 

4 sets

Bent over rows x 12 narrow grip and 8 wide grip #65 ( stayed light)
Penguin walks w/band x 15 then 20 band kickbacks ( to isolate the glute med) each side.

Russian Twist x 40

Conditioning

5 rounds

Airdyne 20 cals

5 Strict Ring Dips

10 Slam Balls

5 TTB

~18:30ish

Sunday Open Gym 

Airdyne ( AD) x 5 min

15 mini squats 

3 way Shoulder Mobility w/ Band 

3 sets of

#10 lying left leg abduction x 15-20  
#10 straight leg lifts x 15 

Banded side shufffle walks w/ sling shot band x 2 sets 20 each direction. 

Then:

5 sets

Weighted pull-ups 3-3-3-3-315/15/18/18/18

Alt shoulder taps x 40  

L-sits to h-sits to fatigue ~30sec

Followed by

EMOM x 20 min
1: AD x 30 sec sprint

2: 5 weighted ring dips 5/7.5/7.5/7.5/5

3: Medball V-ups x 10 + 10 medball alt toe touches

4: 4 -5 Strict HSPU

Coretastic 

Today I did some PT exercises on knee to focus on quad & glute med work. Then I decided to move but not kill it today after all the strict work on my upper body! Here is a pretty short & sweet workout!
5 rounds :

1: High/Low planks x 20

2: Alternating Bicep curls x 24 #22 

3: #5 Weighted ring dips x 4 (felt good will increase # next time)

4: Side plank 30 sec each side after 3 rounds I only did right leg. I was having some pain in surgery leg so didn’t chance it.

5: Crunches alternating arm & knee 

100/80/60/40/20

Enjoy😊

Fri-YaY sesh!

AD warm up 5 min arms only

5 rounds:
10 pullups

15 push-ups

Rest 2 min 
5 rounds:
10 single leg wall balls

20 V-ups 

12 DB press #35 alternating

Rest 2 min
3 rounds:
Bicep curls x 15 #20

10 single leg burpees

30 sec side plank each side
Optional Core:
Plank holds x 20 sec/30sec/40 sec ect till failure.