Unbroken Minute

Have finally been starting to get up earlier so my body is adjusting. Felt a little tired this morning.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus (o/u grip)
  • Thrusters (45#)

Conditioning

E2M – 7 Sets (14:00)

  • 8 Thrusters (95#)
  • 8 Burpees over the Bar

Felt really good. Was taking me 29-30 seconds every round. We did tens every 3 minutes for 5 sets a few weeks ago so both started the final round at the 12:00 mark but today was 6 more reps of each movement. Could even go with shorter rest too.

Everyone (me included) likes to bitch about both of these movements, but you can’t argue at how well they improve fitness. Anyone who has done Open Workout 14.5 can tell you how much it hurt. Together they create a deadly combo.

3 Rounds

  • 1:00 Push-ups
  • 1:00 Step-ups (24″)
  • 1:00 Rest
  • 1:00 DU
  • 1:00 T2B
  • 1:00 Rest

Started out how on the push-ups and as usual they die out fast. 40-31-31 on those. 23 step-ups every round. Missed after 27 dubs in round one and then finished unbroken the rest of the way for 104. Went completely unbroken for 110 reps in round 2, but hit the wall with shoulder, leg, and lung fatigue in round 3 for only 74 reps. Got 17 toes to bar every round too, which was surprising to stick with.

Midline

8 Rounds

  • 20s Handstand Hold
  • 15s Rest
  • 20s Hollow Hold
  • 15s Rest

That 15 seconds of rest goes by quick!  Handstand holds felt really good even after all of the shoulder work today. I started trying a couple of new things with my feet to move towards the freestanding holds. I would either twist with my hips a bit to get one heel off the wall and then twist the other way a second later. Or I would do heel taps on the wall to find those balance points. The hollow holds got a little slopped but I was able to tighten it up for the last round.

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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