Practice to the Death

Bryan and I wanted to test out a couple of the workouts that we have to do next Saturday in a local partner competition.

Warm-up

  • 2×10 Reverse Hyper (210#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • PVC Pass-thrus

GLBRT Workout #1

10:00 AMRAP

  • 10 Pull-Ups
  • 20 Wall Balls (20#, 10′)
  • 30 Double Unders

Went well. We got 8+24 by alternating every movement. Basically it’s just a wall ball workout. Didn’t realize this was changed to an 8 minute AMRAP, so will be even easier.

GLBRT Workout #3

  • 21-15-9 (1 person on each movement)
    • OHS (95#)
    • Box Jumps (24″)
  • 45 Toes to Bar (1 person working)
  • 9-15-21 (1 person on each movement)
    • Thrusters (95#)
    • Burpees

The 21-15-9 was easy. Not a problem with toes to bar. Set of 9… okay. Then the sets of 15 and 21 = DEATH!! It got nasty in an instant. Took us 7:07.

Accessory

5 Sets

  • 5 GHR (orange band)
  • 20 Alternating DB Curls (30#)

I probably could have gotten without the band looped around my shoulders, but I didn’t want to be struggling so much I did the movement incorrectly.

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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