Weird December Weather

Middle of December and it’s 50+ outside. We even had thunder and lightning today. Was hoping to run but the weather had other plans.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold

Conditioning

5 Rounds

  • 50 DU
  • 30 Box Jumps (24″)
  • 20 American KBS (53#)

Comes from the Long category on BTWB as a fitness level workout. Didn’t even realize we did it on the 14th of December last year. I screwed up and wrote 50 dubs on the board though when it should have been 40. I messed up way too many times with the rope. Did jumps and step-downs the first 4 rounds, but the middle left of my back was cramping up, so I did step-ups in the 5th round. All swings were unbroken. Time was 17:22, which is almost 1.5 minutes slower than a year ago. The 50 extra dubs wouldn’t make that much of a difference and I even broke up the swings in 3 of the sets last year. I did only do one round of jumps and 4 rounds of step-ups last year though so that’s likely where the difference came because I wasn’t resting in between movements.

Midline

4 Sets

  • 10 Weighted V-ups (20#)
  • 5/5 Wood Chopper Slams (25#)

Something different to get in some twisting motion.

Conditioning 2

3 Cycles

  • 2:00 AMRAP
    • 4 Pistols (alt)
    • 8 Push-ups
  • 1:00 Rest

Triceps burnt out fast after all of the dips yesterday. I did 4+11, 5, and 4+11.

Done in an hour today.

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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