In the last 2 years I had no swimming in my WODs. Not a single meter. Which is a great reminder that the original CrossFit prescription asks for ‘constantly varied’ and ‘new sports’. Doing pullups 150 days out of a year and some movements never – is not varied.
So, today was swimming in every section of the plan.
Since I’m out of practice, I had to go back to some of the Total Immersion drills to get myself in a more efficient form as I plan to spend more time in the pool this month.
At the expense of the pullup bar, probably.
Baseline:
3 rounds (75#-95#)
– Row 250m,
– 5x deadlift,
– 5x hang power clean
– 5x front squat
Strength:
Power clean
– 75% x 5 reps, 85% x 3 reps, 95% x 1+ reps
Stamina:
Chipper, not timed:
25x power clean @ 135#-155#
50x 2-for-1 wallball (20#/14#),
500m swim
Work Capacity:
5 rounds
– 200m swim
– 20 pushups
– 20 kettlebell swings 45#
Durability:
SealFit Yoga Mobility drills
