Old School Sundays

Sundays at Survival Fitness have turned into old school days, back to before we had any good barbells. There were 23 people in class today! I was read to go after only back squats Friday and no workout yesterday.


8 Rounds – Tabata Mash-up

  • 20s Ring L-sit
  • 10s Rest
  • 20s Hollow Rocks
  • 10s Rest
  • 20s Ab Wheel Rollout (“Evil Wheel”)
  • 10s Rest
  • 20s Plank
  • 10s Rest

I’m not sure why, but even the first round of hollow rocks was killing me. I would only get 4-5 rocks in at a time and eventually had to switch to doing them with my hands at my sides so that I wasn’t resting most of the 20 seconds. Everyone was complaining about the ab wheels, but I could have done those all day long.

6 Rounds

  • 250m Run
  • 120m Waiter’s Walk (35# DB OH)
  • 30 1-Arm DB Snatch (alternating, 35# DB)

There was no way in hell I was going to attempt this with the 45# DB. Single-arm snatches may have been what caused my shoulder impingement to begin with. The 35# DB allowed me to go unbroken each round. I switched arms each quarter of the way on the waiter’s walk so that I didn’t fatigue the shoulders too much. Finished in 23:37.

Did some shoulder stretching and a squat hold after class. When I got home I made sure to get in the Crossover Symmetry Recovery after that one. Stepped up to my normal light band for the 90/90 which is the one move that I had to go lighter on because of pain, so things continue to move in the right direction.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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