Trip to the gym before lunch.
- Crossover Symmetry Activation
- 5:00 Air Dyne – 1.5 miles
- 5 OHS (45#)
- 5 OHS (95#)
Open Workout 11.4
- 60 Bar-facing Burpees
- 30 OHS (120/90#)
- 10 MU
I’ve had this one on my list for quite some time, especially since it was the lone remaining Open workout I hadn’t attempted. Without being able to do muscle-ups for 8+ months, it’s been on hold. Finally got to it today.
I was able to stick with my new BFB technique pretty much the whole time and felt pretty good. Finished them in 4:59, took a breather to put on the belt and then did the overhead squats in sets of 8-8-8-6. They went much better than I expected. Could have pushed for 3 sets, maybe 11-10-9. Finished the squats at 7:59. I planned to try going 3-3-2-2 on the rings, but had to go 3-2-2-2-1 instead. Had enough time left to get in 1 burpee.
Achievement unlocked… 💯% CrossFit Open Workouts!!
Midline / Skill / Conditioning
- 50-40-30-20-10 Zeus DU
- 25-20-15-10-5 GHD Sit-ups
I kept playing around with different rep schemes when planning my workouts for the week, mainly focused on getting in a bunch of GHD volume. At the last minute I decided on this upgrade to an already upgraded “Annie” I’ve done a couple of times with a regular rope. My best time had been 6:04 just over a year ago when I did it last. It’s a lot different with the Zeus rope and I have to admit I didn’t put the pedal to the floor today on this.
I did start off with a PR unbroken set of 35 Zeus dubs and then 15 to finish the 50. In the round of 40 I went 13-15-12 and then the 30-20-10 were each done unbroken. I never stopped when I was on the GHD but wasn’t going very fast either. Ended up taking 7:44.
Now I think I’ll hit the golf course (rode a quick 9 holes before leagues) and do a 23 minute ROMWOD tonight.