Long Holbrook

Front of my shoulders are tender from yesterday. Went to the 5pm class.

Shoulder Flexion 7

2 Sets

  • 10 Yoga Push-ups
  • 8 Wall Walks (2s pause)

Smoked!

Warm-up

  • 200m Run
  • 2 Rounds
    • 50′ Lateral Shuffle
    • 50′ Karaoke
    • 50′ High Knees
    • 50′ Zombie Kicks
    • 50′ Power Skips
    • 50′ Butt Kicks

Conditioning

“Holbrook-ish” – 10 Rounds (each for time)

  • 5 Thrusters (115#)
  • 10 Rope Pull-ups (jumping)
  • 140m Run

Thrusters weren’t a big deal other than a couple of resets where I was getting out of position going into the next rep. Still no rig work, so I did the jumping rope pull-ups again. Every set was 5/5 with opposite arms high on the rope. This is supposed to be 100 meter sprints but we did 70 out and 70 back, so can’t even really get a good baseline time to compare. My splits were:

  • 1:04
  • 1:11
  • 1:10
  • 1:09
  • 1:13
  • 1:16
  • 1:18
  • 1:16
  • 1:09
  • 1:05

So my total time was 20:51. I should have pushed the runs more and taken shorter rest between pull-up sets in rounds 5-8 because I obviously was able to go faster at the end. Wonder how I would have done with regular pull-ups.

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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