Get Out

Was due for the rest day yesterday. Chest was still sore and my quads started to get sore from all of the Sunday air squats. This weather is crazy (57°) so I took advantage with the garage open and some outside movements.

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Paused Squat Press Outs (25#)
  • 5 Jump Squats

Workout – 4 Sets (2x each side)

  • 8 One Arm Waiter’s Squat (53#, 3s pause)
  • 60m One Arm Farmer Carry (70#)

Really nice walking up and down the driveway instead of doing 5 meter turn-arounds inside the garage. Warmed up my snatch with 5×45# and 2x5x95.

Conditioning

5 Rounds

  • 5 Power Snatch (135#)
  • 200m Run (middle of yard 4th house down)

Complete change of plans after the clock started and I did the first rep. I held on to do all 5. So then I challenged myself not to drop the bar. I made each set unbroken with some resetting at the hips. As a result my runs were probably pretty slow. Finished in 9:07. Pretty sure I’ve never done than many big unbroken sets in a metcon though. Win!

Active Life – Back Max

  • 2:00/2:00 Foam Roll quads
  • 10:00
    • 5/5 Split Squat Rock Back (3s pause)
    • 10 Alternating Dead Bugs
    • 5 Ring Fallouts
    • 5 Groiners
    • 10 Cat Camel + Rock Back

The foam rolling was painful with sore quads. Got through 2 rounds of the other movements.

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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