Triple Thirty

Golfed yesterday and out in the garage around lunch.

Active Life – Hips

Warm-up

  • 5:00 Ski Erg (1,006m)
  • 15/15 Lateral Leg Swings
  • 20 Alternating Groiners
  • 1:00/1:00 Samson Stretch

Workout

Romanian Deadlifts

  • 10×45#
  • 10×135
  • 10×185
  • 10×225
  • 2x10x245

All neutral grip. Then 30 sumo deadlifts which I put in the metcon.

Conditioning

  • 30 Sumo Deadlifts (225#)
  • 30 cal Ski Erg
  • 30 Sandbag Squats (100#)

The Active Life program said to try doing the deadlifts unbroken, so I did. Took about a minute. I kept my pace at 800-830 cal/hr on the erg. Squats were done in two sets of 15 to finish in 5:35.

Active Life – Back Max

4 Rounds

  • 12 Curl-ups (3 count hold)
  • 12 Lemon Squeezes
  • 15/15 Single Arm KBS (35#)

Took me 9:18, though it wasn’t for time.

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s