3 Part Sunday

My back seems pretty much the same. Made it to the gym today though. Programmed something I could do. 🙂

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Dead Hang

Conditioning

Rested about 10-15 minutes between each workout.

  • 50-40-30-20-10 Double Unders
  • 25-20-15-10-5 HSPU

I went 9-8-8 on the first set of HSPU, which was maybe a little aggressive and caused me to have to rest more the rest of the way. I did the rest in all sets of 5 and really focused on a big kip with my hips to save my shoulders. Finished at 9:14.

25 Rounds

  • 2 Burpees
  • 2 T2B

I’d done this once before, almost 3 years ago in 6:08. Hadn’t looked that up until writing this though. Finished in 6:33 today. Could feel I was going a bit slower due to my back. A lot of hip action in this one.

2 Rounds

  • 25 Push-ups
  • 50 Air Squats
  • 25 American KBS (44#)

Felt like my arms would give out after the HSPU and burpees, so I started conservative with 9-8-8 on the push-ups. The squats bothered my back more than anything else today, so I took them really slow. Kettlebell swings were unbroken both rounds. I stuck to the same sets on my 2nd round of push-ups and probably should have pushed for 2 sets. Finished in 6:34.

Quite a bit of midline work today. Will see how my back feels tonight.

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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