Ruck Funning

Nice relaxing morning before hitting the gym.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (140#)
    • 1:00 Air Dyne
  • Bottom Squat Hold
  • Cleans
    • 5×45#
    • 3×95#
    • 2×135#
    • 2×165#

Conditioning

  • 800m Run
  • 5 Squat Cleans (205#)
  • 600m Run
  • 10 Squat Cleans (155#)
  • 400m Run
  • 15 Squat Cleans (135#)
  • 200m Run
  • 20 Squat Cleans (95#)

Felt fine on the 800 but the rest of the runs were slow once my heart rate jacked up after those first 5 cleans. I just can’t seem to get my breathing under control and push the pace. I had no problems on the barbell, able to do pretty quick singles through the first 3 bars. The sets of 10 and 15 were a bit of a grind and burned the legs. With 95# I went 5-5-6-4 touch-n-go to finish at 19:02. Walked a 200 to recover.

Accessory

24:00 EMOM (alternating movements)

  1. 30s L-sit
  2. 8/8 Single Leg RDL (53-53-60-60-70-70# KB)
  3. 3 Wall Walks
  4. 10 Barbell Curls (45#)

Harder than expected. I had a good sweat going throughout. I broke up the 4th and 5th L-sits into 2 sets.

Quick recovery and hit up the Adventure Park in the afternoon. Use that fitness!

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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