Ten By Tens

Last night my tight back started to turn into a back tweak. Grrr! I could barely get out of bed this morning. So much for doing Open workout 13.2 like I’ve been trying to plan and looked forward to. I even got to the gym about 30 minutes early to do some mobility and see if I could loosen things up enough to be able to do the deadlifts and box jumps.

Warm-up

3 Rounds

  • 10s Bar Hang
  • 5/5 Bar Taps (tight/dynamic)
  • 10 Heel Drives
  • 20s HS Hold
  • 30 DU

The dubs were not fun so I knew right there I should not attempt the workout. So I jumped in with Bryan on some bench while everyone did the metcon. I also did some mobility stuff I’ve found for relieving low back pain.

Strength & Accessory

Bench Press

  • 10×45#
  • 10×95
  • 10x10x155

Barbell Curl

  • 8x10x45#

The curls were alternated with the sets of bench.

Midline

5 Rounds

  • 20s L-hang
  • 20s Rest
  • 20s HS Hold
  • 20s Rest

Skill / Midline

3 Rounds

  • 1:00 Shotguns
  • 1:00 Rest
  • 1:00 Pistols
  • 1:00 Rest
  • 1:00 Step-ups (20″)
  • 1:00 Rest

I didn’t think I’d be able to do the pistols because they usually put a lot of stress on my back, but they were fine. Subbed in step-ups instead of the double unders I had programmed. I did 37-39-37 shotguns, 20-22-20 pistols, and 22-24-25 step-ups.

Wanted to get my heart rate up a little so I stayed after.

Conditioning

10 Rounds

  • 200′ Shuttle (4×50′)
  • 10 Shoulder Press (65#)

Oh boy, my shoulders and chest are going to be feeling it after these and the bench press sets. I did the first 5 sets unbroken, then broke up the sets in half until grinding out the final set. Took me 9:24 to finish.

Did a little more mobility work before heading home.

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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