Team Series Week 1

Got in the final two workouts in the evening.


  • 3×10 Reverse Hyper (210#)
  • Bottom Squat Holds
  • Shoulder Stretching

Team Series Event 1

  • Females complete:
    • 100 double-unders, each
    • 75-calorie row, total
    • 50 dumbbell step-ups, total (30# DBs, 20″)
  • Then, males complete the same with (45# DBs, 24″)

I went unbroken on my dubs, pulled 40 cals at about 1,800 cal/hr, and we alternated in the step-ups with 8-10-7 each. Michelle and Jess finished at 11:11 and we were done at 18:34.

Team Series Event 3

42-30-18 (30:00 time cap)

  • Muscle-ups, with static deadlift hold
  • 350-lb. partner deadlifts

* The 45-lb. barbell must be loaded with 135 lb. on one side and 170 lb. on the other side.

* Each person must complete a rep during each round

Jess and I paired up on the bar. Brian and I did 10 rounds on the muscle-ups, each doing a double, then Michelle or Jess would make an attempt if they wanted to. They didn’t get any muscle-ups so we finished with 40 reps well before the time cap.

Week 1 in the books. Next one in about a month. It’s been something different and fun to do these workouts.

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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