Sunday Mass

In for an early Sunday at 9am because we’re heading to the Adventure Park to climb the trees again. I started off with Crossover Symmetry Activation and some stretching.

Warm-up

  • 10×45# Shoulder Press
  • 2 Kneeling Jumps
  • 5×95# Jerk
  • 1 Kneeling Jump (4″)
  • 2×125# Jerk
  • 1 Kneeling Jump (7″)
  • 2×155# Jerk
  • 1 Kneeling Jump (10.25″)
  • 2×185# Jerk

XWOD

  • 2-2-2-2-2 Jerks (205#)
  • 2-1-2-1-2 Kneeling Jumps
    • 2s: 10.25″
    • 1s: 13.25″

Felt pretty good on most of the jerks.

Strength/Accessory

  • 5×45# Good Morning
  • 5×95# Good Morning
  • 5×135# Good Morning
  • 5×165# Good Morning
  • 15 Push-ups
  • 5×175# Good Morning
  • 15 Push-ups
  • 5×185# Good Morning
  • 15 Push-ups
  • 5×185# Good Morning
  • 15 Push-ups
  • 5×195# Good Morning
  • 15 Push-ups

Focused on explosive drive back up out of the bottom in the good mornings to work the hamstrings more. I can feel a big difference when I engage my glutes and hamstrings to initiate the movement. All push-ups were unbroken sets.

Gymnastics

EMOM 10:00

  • 7 C2B Pull-ups

Did pretty good with the butterfly considering I’d never done more than 4 chest to bar in a row with it. Got several rounds unbroken without losing my kip. Have started to develop a bruise and broken blood vessels under my right pec where I contact the bar. I think maybe I should work on hitting higher, which should be less work. I feel like I’d smash my face though.

Thruster Attack

3 Rounds

  • 5:00 Tabata
    • 20s Thrusters (35#)
    • 10s Rest
  • 2:30 Rest

Damn that was tough this week!

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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