09/22 WOD

Chest/Abs/Cardio-a-gogo. This was a pretty tough one. Lot of volume. And again things took forever. Chest related work is pretty slim in CrossFit, so this is a fair amount of work.

Wide-Grip Barbell Bench Press
5 sets of 8 reps
(1 warm-up set, 3 reg sets, 1 set of negatives)
95-135-155-165-95 (10 count on the negative)

Pushups (Wide Hand Positions)
3 sets of 15 reps

Cable Crossover
3 sets of 10 reps
Subbed flat bench flyes: 25-35-35

Smith Machine Incline Bench Press
3 sets of 10 reps
Bench press on incline (probably too steep and about killed myself on this): 95-95-95

Side-to-Side Pushups
3 sets of 10 reps
Used a 45# plate between and alternated side to side with a more explosive move across the bumper plate.


Superset: (goofed again and did all the ab stuff as a giant superset)

Toe Touchers
3 sets of 20 reps

Crunches
3 sets of 20 reps
(legs straight in the air)

Knee/Hip Raise On Parallel Bars (subbed hanging Roman chair leg lifts)
3 sets of 10 reps

Cable Crunch (rigged up a contraption on my pullups bar weighted it with 35#, lots of friction)
3 sets of 10 reps

Okay, ran another 30 minutes on the treadmill. This time upped the pace but still was slow. Total distance 5K.

Warmup: 500 barefoot singleunders