2 Mile Test

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Shoulder stretching
  • OHS – 6×45#, 6×75#, 6×95#

Conditioning

12-9-6

  • C2B Pull-ups
  • OHS (115#)

Over the course of the week I toyed around with different rep schemes before finally settling on this one. Worked out great. Was a solid little burner. I went 12, 5-4, and 3-3 on the C2B. They got really hard after the OHS. Fought to get every set of squats unbroken. Finished in 3:07.

Accessory

6:00 EMOM

  • 8 Weighted Step-ups (2×26# KB, 20″)

* Light enough to put all weight on foot that is on the box. Do not push off the ground with the other leg.

If I would have gone any heavier I think I would have been pushing off with my other leg. This allowed me to focus on working the one leg.

Run Every Day

2 Mile Run

We rarely ever do “longer” runs in CrossFit, so I figured I’d get in my run for the day and have everyone share in the fun. I started out a little too hot, but fell into a decent pace during the first mile. RunKeeper (log) said about 7:26. I started falling off in the 2nd mile, but tried to make up for it in the last 1/4 of a mile. Finished the 2 miles in about 15:18. I would have liked to be close to 14:30, but not too bad. Curious how different my time would have been if we ran first thing.

Midline

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Changing up instead of 20/10s was much better. Allowed me to keep going throughout. Got 11 reps ever round for 88 total.

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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