Team Up

We moved Super Sunday up to 11 and I got out of bed on my own at 7:45, so just the one day with the alarm yesterday has set me back in the right direction.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Ring Hang

Strength: Overhead Squats

3-3-X-1 Tempo

  • 2×15# (demo)
  • 2×45#
  • 2×75#
  • 2×95#
  • 2×115#
  • 2×135#
  • 2×155#
  • 2×165#
  • 2×175#
  • 1×185# (lost it trying to stand up 2nd rep)

Started out with jerk grip again and moved out each weight change. I was still a ways from being at snatch grip with 175# but it was pretty shaky so I went full width for 185#.

Gymnastics & Explosive

Warmed up with 5×20″, 5×24″, 3×30″, and 3×34″ jumps.

12:00 EMOM (alternating)

  • 10 C2B Pull-ups
  • 5 Box Jumps (38″)

Can’t believe I was able to do all 6 sets of the chest to bars unbroken with the butterfly. Putting a focus on my hollow body and arch positions in all pull-ups is paying off. Should have gone higher on the box jumps.


15:00 AMRAP

*Team of 4: Do a round and rest while the other 3 do their rounds

  • 3 Deadlifts (155#)
  • 2 Power Cleans (155#)
  • 1 Thruster (155#)

Couldn’t turn the 2nd clean into a squat clean thruster and gave the option to do a front squat and some type of shoulder to overhead instead of the thruster.

Teamed up with Michelle, Weston, and Bryan. We kept a pretty steady pace the whole time and even got a little faster as we nailed down the transitions between movements in the complex. We each did 17 rounds, then Michelle and I each got in a round, and Weston got 1 deadlift. I thought it would end up getting a lot tougher than it did. Fun workout though.

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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