Follow the Rules

Frustrating day at work and almost didn’t even make it in to the 5:30 class.

Warm-up

3 Rounds NFT

  • 15s Hang
  • 5 Push-ups
  • 10 Air Squats
  • 5 Pass-thrus

It was pull-ups or ring rows on the board. I was going to do ring rows but my shoulder wasn’t even having a first rep so I just hung from the bar.

8:00 EMOM

  • 5 Thrusters (115#)
  • 3 Burpees

Brought back nightmares of “Kalsu”. Didn’t want to go crazy so I kept it at light and quick.

3 Rounds

  • 1:00 Row (calories)
  • 1:00 Air Squats
  • 1:00 Sit-ups
  • 1:00 Russian KBS (53#)
  • 1:00 Rest

Other than the squats I felt really good. Did 25-25-26 on the rower and totals were 115-119-121. I never increase like that.

Test

  • 50 Hand Release Push-ups

I thought I’d be brake and try a little bigger sets to start so I did 3 sets of 8 and regretted it because then I started to die out. Managed a 2:06, which is 14 seconds slower than my PR, but 33 seconds faster than an attempt in July.

Glad I made it in. Workout schedule for the week was switched up a bit when the boys couldn’t lift tonight (I planned to take an easy day tomorrow) so we are lifting tomorrow instead and this won’t drag me down.

crossfit-rules-topless.jpg
Look at the harassment I deal with.

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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