Christmas Couplets

I’ve been excited about this one since I finished making it last Sunday. Probably made at least 10-15 changes to the met-cons until if felt right.

2014-12-21-couplets

Warm-up

  • Crossover Symmetry Activation
  • 3x10x210# Reverse Hyper
  • Bottom Squat Hold
  • Stretching

XWOD

  • 5-5-5-5-5 Bench Press
  • 2-1-2-1-2 HSPU
    • 2s: Kipping HSPU
    • 1s: Kipping Deficit HSPU (6″)

Including warm-up sets, I benched:

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×165#
  • 5×185#
  • 5×195#
  • 5×205#
  • 5×215#
  • 5×225#

It was actually programmed for 6 rounds, but our group was a little slow with Kevin helping out some people, so I cut myself a round short. Still hit a new 5RM on my bench press after not benching in over a month.

Conditioning

“Christmas Couplets”

  • @ 0:00 – 3 Rounds
    • 3 MU / 6 C2B / 9 Pull-ups
    • 6 Snatches (95/65)
  • @ 10:00 – 5-10-15
    • Back Squats (135/95)
    • Bar-facing Burpees
  • @ 20:00 – 15-10-5
    • Deadlifts (205/135)
    • Ring Push-ups / Push-ups
  • @ 30:00 – 3 Rounds
    • 10 T2B
    • 100 DU

The goal for the first 3 parts was to scale appropriately to finish each part under 5:00. Then make the 4th section a challenge and keep fighting since there was nothing else to rest for.

I screwed up my first muscle-up again, but didn’t need to come off the rings and as able to get my 3 in. Got 3 in the second set, then hit the wall on my third set and kept missing them. I should have rested more. Probably missed 5 or 6 times before I got in my 3. Held on for all of the snatches. Still was able to finish in 3:28 but could have been close to 2:00 if my muscles-ups hadn’t given out.

Part 2 was just a grinder that you had to fight through once you got into the 2nd and 3rd round. Took me 4:10 to finish.

I had actually programmed the 3rd part to have push-ups first, but we messed up. Worked out fine though. Everything unbroken and finished in 1:53. Quick one but a nice little burn.

The 4th part sucked with the double unders. Was lucky to get sets of 15 or 20 in and eventually started stopping myself at those numbers to try to keep from burning out. Was a ride on the struggle bus and the middle of my back was cramping up during the dubs. I did all sets of toes to bars unbroken though. Took me 7:19 to get done.

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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