A New Chapter

Warm-up

  • Crossover Symmetry Activation
  • 2:00 Bottom Squat Hold
  • 2x 30s/30s Couch Stretch
  • PNF Rack Stretching

Strength

Warmed up with 5×45#, 5×135#, and 3×185# front squats, with a 2 second pause in the hole on the last set.

10:00 EMOM

  • Odds: 3 Front Squats w/ 2s pause (205#)
  • Evens: 3 Weighted Pull-ups (44# KB)

I’m terrible with the pauses, so it’s good to work on them. First time doing weighted pull-ups in a really long time.

Accessory

2 Rounds NFT

  • 5 Deficit HSPU
  • 10 Ring Rows

Did the HSPU at a much higher deficit than I’ve ever tried. It was rough. I’ve developed a bad habit of getting my shoulders on the wall for some reason. I need to push my head through at the top.

Conditioning

2-4-6-8-10-8-6-4-2

  • Goblet Squats (53# KB)
  • Russian KBS (53# KB)
  • Burpees

Finished in 6:45, going unbroken on everything.

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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