Don’t Cherry Pick

Kind of wanted to skip the workout today because I hate the long ones. I hate cherry pickers more though, so don’t want to be one. Went to the 4:30 class. We did a dynamic warm-up for a few minutes.

Gymnastics

6 Rounds NFT

  • 3 Strict C2B Pull-ups (20#)
  • 3 Strict Ring Dips (3s pause)

I didn’t get my chest to the bar every time.

30:00 AMRAP (Partner)

  • 20 Air Squats
  • 20 Burpees
  • 20 American KBS (53#)
  • 20 Box Jumps (24″)
  • 20 Wall Balls (20#, 10′)

I partnered up with Jared. We simply alternated movements through the first 4 rounds. Then the rest of the way one person did all 20 air squats and we evenly split up the other movements 10/10. We finished 8 full rounds plus 20 air squats, 20 burpees, and 13 kettlebell swings. Grinder!

Midline

8 Rounds (Tabata)

  • 20s Plank Push-ups
  • 10s Rest

Damn! Felt like I was working shoulders more than core.

Weightlifting

Did the jerk footwork drill a bunch as I was cooling down from the workout.

Jerks

  • 5x20kg
  • 3x40kg
  • 3x50kg
  • 3x60kg
  • 3x70kg
  • 3x80kg
  • 3x85kg

Starting to get a feel for a better back leg position and dropping under the bar instead of pushing it up so high.

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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