Break From Kipping

Chest is sore from Sunday. Went to the 4:30 class.

Warm-up

  • 10:00 EMOM (alt)
    • 4x 25′ High Knees + 4×25′ Butt Kicks
    • 3 Tall Muscle Cleans + 3 Hang Power Cleans + 3 Power Cleans
      • 3 sets 20kg
      • 2 sets 30kg
  • Power Cleans
    • 3x40kg
    • 3×60
    • 3×70
    • 3×80

Weightlifting

10:00 EMOM

  • 3 Power Cleans (90kg)

All touch-n-go sets. Felt good being able to do that many sets.

Conditioning

  • 3 Rounds
    • 50 Russian KBS (44#)
    • 75 DU
  • 1 Round
    • 21 Wall Balls (20#, 10′)
    • 21 T2B
  • 2 Rounds
    • 21 Wall Balls (20#, 10′)
    • 21 V-ups

Grip got fried from those sets of 50 swings, done unbroken each time. I think I did the dubs in 3 sets every round. I did 2 rounds of 12-9 wall balls and then unbroken. My shoulder was killing when I started the toes to bars. I got through 6-5 favoring it and could feel myself trying not to let the right side get through too much in my kip. Struggled with doubles and singles to finish out the 21. I went to v-ups for the other 2 rounds. Finished in 16:27.

Going to have to take a break from kipping for at least a few weeks and I should probably start the Crossover Symmetry stuff when I workout at home.

This was a good test for my back. Got it warmed up and fatigued with the lifting. Then it was really pumped up from the swings. It held on ok through the wall balls. Glad tomorrow is a rest day though.

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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