Civil War

My upper back and traps are sore. Maybe from the plank walks? Or maybe pulling the cleans since I haven’t done much of them lately?

Warm-up

  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 15 Reverse Hyper (210#)
  • 3 Sets
    • 10 Squat Jumps
    • 10 Band Pull-aparts (green)
    • 20 Plyo Lunges
  • 9 Back Squats (45#)
  • 8/8 Landmine Rows (45#)
  • 9 Back Squats (135#)
  • 8/8 Landmine Rows (55#)

Those squat jumps and lunges got the legs burning!

Strength

E3M – 6 Sets

  • 9 Back Squats (185#)
  • 8/8 Landmine Rows (60#)

Tried to activate my hamstrings and glutes again. Bumped up the weight on the landmine rows. Drenched by the end of these.

Conditioning

Regional 11.3
21-15-9

  • Deadlifts (315#)
  • Box Jump (30″)

Wasn’t sure if I would go Rx on this, especially since I haven’t pulled over 300 in about 7 weeks. Felt ok warming up and knew I’d be good if I broke it up. Warmed up with 5×185, 3×225, and 3×275 on the bar. I’ve only done this once before (8:32) and completely underestimated the deadlifts, so today I went with all sets of 3. Worked much better and finished in 7:56 (36 second PR) not feeling nearly as bad as I did 2 years ago.

Gymnastics Strength

  • MAX Push-ups
  • Rest 2:00
  • 2 Drop Sets w/ 2:00 rest

Started dying in the low 20s but held on for some more slow reps and ended at 35, which is far from my best. Was going to shoot for 15 in the drop sets, but breezed through that so did 20 both times. That extra rest time after the “max” set I think helped to recover more from the metcon.

Will do ROMWOD this afternoon (and did end up doing Crossover Symmetry Iron Scap in the evening). Movie time tonight for Captain America: Civil War!

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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