Hammies are Stretching

Knocked out a ROMWOD during the day. After watching the StrongFit video and trying his test yesterday, found out that my left arm doesn’t reach back nearly as far as my right. Guess which shoulder has issues? Been waiting for him to release his bicep openers which are supposed to help address this problem, so I decided to make an educated guess at the what they are (based on the test and the tricep openers). So at least it’s something to do and try to solve the issue until the official video comes out. I could definitely feel the tightness in positions so hope I’m in the ballpark. Went to the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 10 PVC Pass-thrus
    • 20 Push-ups
    • 10 Band Pull-aparts (green)

Strength

E2M – 6 Sets

  • 8 RDL (185#)
  • 10 Weighted GHD Sit-ups (20#)

I’m getting to the ground earlier in my reps each week. I think it’s due to the combination of this being the 4th week of RDLs as well as doing ROMWOD each day. Excited to see how much I can improve those hamstrings because they have always been really tight.

Conditioning

12:00 AMRAP

  • 9 Toes to Rings
  • 6 Burpees OTB
  • 3 Power Snatches (115#)

Switched it up by using the rings today instead of the bar. It’s much different. My hips don’t die and I use the swing a lot more, compared to the bicycle type kip I use on the bar. So I was able to go unbroken the entire way. All snatches were touch-n-go as well. Finished 9 rounds exactly.

Gymnastics

Did a max handstand hold facing the wall, but my shoulder was not feeling very good so I came down at 1:45 and didn’t do the other 2 sets. I put in something else for fun…

4 Sets

  • 30s Overhead Hold (Bamboo bar with 2×26# & 2×18# KBs)

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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