Keep it Unbroken

My back has been tight since the workout yesterday. Had a chiro appointment today. Last one to use up my FSA before we change insurance at work. Glad to be switching to a HSA plan. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Dead Hang
  • HS Hold practice
  • 2x
    • 20 Jumping Jacks
    • 10 Plyo Lunges
    • 10 PVC Passes
    • 5/5 PVC Around the Worlds
    • 10 Toe Touches

10:00 EMOM (alt)

  • 7 OHS (115#)
  • 10 T2B

My shoulders felt solid as fuck on the overhead squats! Thought about bumping it up after 2 rounds but didn’t want to push it with my back. Need to ease back into this stuff. Tried to work on quick cycling with the toes to bars, which were unbroken every set.

Conditioning

25:00 AMRAP

  • 10 Pull-ups
  • 15 American KBS (44#)
  • 20 Step-ups (24″)
  • 25 Double Unders

I had on my grips, but not with my fingers through the holes so I could quickly flip them around out of the way. It worked great again. I did the same during the EMOM. I wasn’t even going to try box jumps for that many reps; I knew my back would blow up if I did. Was able to go unbroken on every movement through the entire workout, even the dubs. Felt better and better as each round progressed and I fell into a pace. Made it through 8 rounds, the pull-ups, swings, and 16 of the step-ups.

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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