Punch to the Gut

As expected I can feel the 150 sit-ups from “Annie” yesterday. She always gives me DOMS in the abs. In to CFi for the 9am class. Got Crossover Symmetry Activation done before class started.

Warm-up

3 Rounds

  • 300m Row
  • 1:00+ Bottom Squat Hold (while someone else rows)

Skill

4 Rounds NFT

  • 3 Wall Walks + 10s Handstand Hold w/ each
  • 5 Push-ups

OMG, I worked up a sweat like it was a metcon. Wall walks are so deceiving.

Conditioning

  • 1:00 Box Jumps (31″)
  • 1:00 Rest
  • 1:00 Thrusters (75#)
  • 1:00 Rest
  • 1:00 Burpee Over the Box Jumps (31″)
  • 1:00 Rest
  • 1:00 Thrusters (75#)
  • 1:00 Rest
  • 1:00 Air Squats

I did 21 box jumps, 20 thrusters, 10 burpee box jumps, 15 thrusters (horrible), and 43 air squats. Never put the bar down during the thrusters. In the first round of them I held in the rack position for a couple of breaks and in the second one I even put it on my back a couple of times. Those air squats were a hell of a burn in the last 20 seconds.

Midline

3 Rounds

  • 20 Russian Twists (53# KB)
  • 45s Plank

Pushing myself with the 53# KB is making them a lot easier. I used to always go for something in the 30-40# range.

Knocked out Crossover Symmetry Plyometrics before leaving the box.

Took an afternoon break around 4pm for a garage workout. Warmed up with 3 minutes of jumping rope.

Cleans

Every 90 seconds a new set started:

  • 3×95#
  • 3×115#
  • 2×135#
  • 2×155#
  • 2×185#
  • 1×205#
  • 1×225#
  • 1×235#
  • 4x1x245#

12 sets total. I really like using the clock for pacing rest time when weightlifting, otherwise it can drag on for longer than it needs to. Made every lift. Those singles at 245# are over 94% of my 1RM. Getting more confident up in that range with the 235# singles EMOM on Saturday and this work today. I hope to continue it. Obviously I’m well below my potential max since I don’t really ever miss below 95%. Fucking mental game!

Just look how high I’m under the bar with those weights at the end. Well above parallel. I’m excited to keep working it and see the XWODs pay off too.

Conditioning

3 Rounds

  • 3:00 Air Dyne (AD2)
  • 2:00 Rest

Went out way too hard in the first round and fell off before a minute was up. Had much better pacing in the 2nd and 3rd intervals. Racked up 123, 113, and 116 calories.

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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