Carry First

Yesterday I walked my first 9 holes of the year and was exhausted the rest of the day. Pathetic. haha I wasn’t planning on doing anything except watching the Masters anyway, so it worked out. Got to the gym early today before the 4:30 class do the stuff from the PT.

Rehab – 3 Sets

  • 15 Reverse Hyper (90#)
  • 100′ Single Arm Front Rack Carry (44# KB, right)
  • 10 Single Arm Front Rack Squats (44# KB, right)
  • 100′ Single Arm Front Rack Carry (44# KB, left)
  • 10 Single Arm Front Rack Squats (44# KB, left)
  • 10 Single Arm Single Leg RDL (44# KB, right)
  • 10 Single Arm Single Leg RDL (44# KB, left)

The squats turn out to be much harder when you fatigue yourself first. No rest from the carry to the squats.

Class Warm-up – 2 Sets

  • 200m Run
  • 10 Ring Rows
  • 20 Jumping Jacks

The ring rows felt really good. They never do.

Strength – Back Squat

  • 10×45#
  • 8×135
  • 6×185
  • 5×215
  • 4×245
  • 3×275
  • 2×285
  • 1×300

No belt and wore Nike Metcons. Wasn’t planning to push the weight even though class was maxing out.

Accessory – 5 Sets

  • 10 Hand Release Push-ups
  • 10/10 Kroc Rows (53#)

Conditioning

9:00 AMRAP

  • 5 Power Cleans (95#)
  • 7 Back Squats (95#)
  • 9 Burpees

Was too slow on my burpees. I was doing a short pause after each back squat too, which I should have just pushed through with so few reps. Finished exactly 7 rounds.

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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