How Many?

I had some plans to workout yesterday since one of my 4 workout days in a row was an easy recovery day. Got busy around the house so I rested. My legs started getting tight later in the day, but I’m surprised my shoulders weren’t feeling anything from the overhead carry and thruster combination.

Warm-up

  • Bottom Squat Hold
  • Air Squats
  • Bar Taps

Conditioning

10-9-8-7-6-5-4-3-2-1

  • Pull-ups
  • Box Jumps (24″)

Got some new grips from Bear Komplex and they’ve really improved the design since my last pair. They didn’t eat into my fingers at all, but will take a bit of use to get roughed up and be able to hold chalk.

I was able to do all of the pull-ups unbroken and did jumps with a step-down. I was having the hardest time keeping track of what round I was on though. It started when I did 8 jumps in the round of 7 and then I repeated the sets of 3. Extra credit I guess. Finished in 6:04.

Active Life – Back Max

 

3 Rounds

  • 12 Alternating Single Leg Deadlift (115#)
  • 12 Romanian Deadlift (115#)
  • 12/12 Kroc Row (53#)
  • 12 Evil Wheels
  • 30s Double KB Overhead Hold (44# KBs)

Bumping up to 12 evil wheels was a challenge after everything has been sets of 5 or 8 so far. The double kettlebell hold was a challenge.

Skill / Conditioning

2 Cycles

  • 4 Rounds
    • 20s T2B
    • 10s Rest
  • 20s Rest
  • 4 Rounds
    • 10s Bottom Squat Hold
    • 20s Bottom-to-bottom Squats
  • 40s Rest

I’ve done sets of 6 for a straight 8 round Tabata of T2B so I figured 7 was a good number. Turned out perfect. After 7 unbroken rounds I hit failure in the very last round and had to do 4 plus 3 singles. I did sets of 14 squats in the first cycle and in the second cycle I did 3 sets of 12 with 13 to finish. I forgot how much these squats burn.

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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