#irahayes — Public Fediverse posts

Today's #Workout

Hamstring rehab:
- 10 mins erg bike @ chill pace
- 2 rounds:
- 10 Eccentric Sliders
- 10 Bodyweight Single Leg Romanian Deadlift (e/s)
- 10 Split Squat (e/s)

Mobility: Banded 7s

Warm up: 8 min AMRAP
- 10 ring rows
- 10 roll & reach
- 5 bench press (empty barbell)
- 5 3" down air squats
- 5 DB thruster e/s (5 kg)

Strength: 15 mins to find 1RM Bench Press #BenchPress
- 5x 25 kg
- 3x 30 kg
- 1x 35 kg
- 1x 38 kg (previous 1RM)
- 0x 40 kg
- 0x 39 kg
So all the burn out sets did not do much for my 1RM. It felt easier than the previous time I did it but that is all.

Workout: "Ira Hayes" #IraHayes for time (time cap: 16 mins), scaled to
- 10 16" box squat clean thrusters 20 kg
- 30 elevated push ups (@ 10th hole from bottom)
- 20 16" box thrusters 20 kg
- 20 elevated push ups (@ 5th hole)
- 30 16" box front squats 20 kg
- 10 modified wall walks
Finished in 14:48 which was above the target of 11-14mins.

Doc did not see purpose in getting an echo for my hamstring, even when coach//physical therapist recommended it. But I did get a prescription for one in the end. And went ahead and looked up some rehab exercises to do before class.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon