1 More Burpee

In for the 4:30 today since I had work to get done. Low back is tight from the squats last night.

Warm-up

Did various things to loosen up the back and hamstrings using a training bar. Good mornings, stretching, etc.

Strength

Deadlift

  • 5×155#
  • 5×245#
  • 5×295#
  • 5×315#
  • 5×335#
  • 5×365#
  • 5×385#

Put on the belt starting with 315#. Felt pretty good. Can probably slowly start working my way back up since the back has been feeling good.

Accessory

While the rest of class was working on double unders I did 4×5 wide behind the neck strict pull-ups.

Conditioning

Death by Burpees

Finished 17 and then 15 of 18. Beats the 15 rounds I did 3 years ago.

  • 50-40-30-20-10 Double Unders
  • 25-20-15-10-5 GHD Sit-ups

Since I wouldn’t be able to set a PR on “Annie” after all those burpees I switched it up a bit. All dubs were unbroken. I took a short break during the first 3 sets of GHDs, breaking them up to 15-10, 12-8, and 9-6. Finished in 7:11. Got a little headache after that combination.

Now my back is really tight!

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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