First WOD at CrossFit Intuition

Couldn’t weight to get under some weight today. Went over to the box my buddy Kevin is opening this week and worked out with him.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Holds

Kevin has a set of the real CS bands and I went pretty heavy with them.

Strength

Back Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 7x5x265#

He’s going through a cycle of Smolov Jr. so I plugged in 350# for 10# shy of my max and did it along with him.

Accessory

GHRs

  • 2×5
  • 5 w/ 2kg plate
  • 5 w/ 5kg plate
  • 5 w/ 2kg plate

I should have just done bodyweight for every set because I was cheating so bad on the 4th and 5th sets to get them done. I could immediately feel them in my calves (after the cheater sets) and my hamstrings. Need to get these in more often.

Conditioning

3 Rounds

  • 5 C&J 185#
  • 30 DU

Didn’t cycle and C&J together, but tried not to rest much between reps. Did most of them as the clean right into the jerk, but stood up and took a second on a few of them and it was actually harder. Did all 3 sets of DU unbroken. Took me exactly 4:00.

Rested 5-10 minutes and then did 50 burpees for time.

Beat my old PR by 4 seconds with a 2:29.

Skill / Midline

Accumulate 3:00 in a handstand hold (facing the wall)

I wanted to hit 3 sets of 1:00, but couldn’t stay up on the last one. Came down after 40 seconds before I had to crash and took a short rest before finishing the last 20 seconds.

Finished up with Crossover Symmetry Recovery with heavier bands again and it was rough. My shoulders are pretty shot after all that.

Went back a course of hours later. Put 90# on the sled and pulled it on the pavement barefoot for 0.25 miles. I figured going without shoes would help work out all of the muscles in my feet and work on my sick tan line at the same time. Not one of my smartest ideas! I think I burnt the balls of my feet. 😦 Then I took 45# off and pulled it another 0.35 miles on the grass, which is infinitely harder to pull on.

Did 6-5-6 GHD sit-ups while holding a 15# slam ball behind my head. Holy shit! Hard as fuck! Then did 5×10 regular GHDs.

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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