No Rest Minute

My back feels fine today. Hopefully that means this Active Life stuff is working, because I know I felt that yesterday and usually it affects me at least a little bit the next day. Went to the 4:30 class.

Active Life – Single Leg Bias

  • 6x (Tabata)
    • 20s Side Shuffles (10m)
    • 10s Rest
  • 2:00 Bottom of Air Squat Hold
  • 10s L Hang
  • 10/10 Lateral Leg Swings
  • 10/10 Leg Abducted Rocking

I’m not sure what a single 10 second L hang is supposed to do. 🤷🏻‍♂️

Warm-up – 3 Sets

  • 250m Row
  • 10 PVC Good Mornings
  • 40 Jump Rope
  • 15 Double Unders
  • 20s Handstand Hold

Strength – Shoulder Press

Good mornings were programmed for class, but I’m already doing those 2-3 times a week. I haven’t done a shoulder press lately, so it sounded good even though the workout had strict handstand push-ups coming up. Figured it would be a good warm-up if nothing else.

  • 5×45#
  • 5×75
  • 5×95
  • 5×115
  • 5×125
  • 5×135
  • 5×145

Conditioning

24:00 alt EMOM (40s work)

  • Strict HSPU
  • DU
  • Burpees
  • Row calories
HSPU DU Burpees Row cals
Round 1 14 76 10 13
Round 2 5-3 64 10 12
Round 3 4-4 76 10 12
Round 4 4-4 76 10 12
Round 5 4-4 67 10 13
Round 6 5-4 68 11 14

 

The 14 unbroken to start is only 3 off my best; I’ll take that after the shoulder pressing. Pretty happy I was able to get 8+ reps each round of the HSPU, for a total of 55 strict! Only missed a dub in 3 of the rounds. Some of my early counts may be off on those. Stayed consistent on the burpees and rower. Was expecting this to be a lot worse than it was since there was no rest minute like a traditional FGB-style workout.

Active Life – Back Max

8 Rounds

  • 10s Bent Knee Hollow Hold
  • 10 Lemon Squeeze

They said the goal here is to go unbroken, so I tried and struggled to finish 4. Then I did each of the next 4 rounds as an unbroken round with probably 20-30 seconds of rest. Finished in about 5:00.

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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