16.4 Still Has Me

Still sore from 16.4. Upper back is still pretty sore from the ring rows too. Those muscles have really been missing out on work so I’m glad I can get some pulling movements in again. Out in the garage at noon.


  • Bottom Squat Hold
  • Crossover Symmetry Activation

Strength – Back Squat

EMOM 11:00

  • 6×45#
  • 6×135
  • 3×165
  • 3×195
  • 3×225
  • 6x3x255

I really like this EMOM work to build up and then through the work sets, which don’t have to be near max to be effective. I used Prelepin’s Chart to pick the working load, sets, and reps. 255 pounds is slightly higher than 55-65% (if I use an estimated max of 380), so I stayed on the low end of the rep range. Quick work to train smarter.

Active Recovery

  • 20:00 Air Dyne (AD2)

I stepped up my RPMs, keeping it at 65-67 for a total of 6.6 miles. Wore the Garmin watch and it did a better job tracking my heart rate than it has before. Was on the upper end of zone 1 and into zone 2 for the majority of the workout. I still felt fine and would have been able to hold a conversation.


Finished with Crossover Symmetry Iron Scap.

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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