Dead Legs

In for open gym at noon. Forgot about my shoulder rehab work.

Warm-up

  • Bottom Squat Hold
  • 100 Jump Rope
  • 5 C&J (45#)
  • 5 C&J (75#)

Conditioning

  • EMOM – 5 C&J (75/55#)
  • 200 Air Squats

Like doing Kalsu. I did 30 squats in the first minute, settled back on 25 reps for the next 5 rounds, and finished 27-18 for a time of 7:36.

Accessory

4 Sets

  • 10 Pendlay Rows (95#)
  • 10/10 Single Leg Deadlifts (95#)
  • 10/10 Single Arm Push Press (50#)
  • 10 Curl-ups (3s pause)

Just a grind! Took about 20 minutes to work through.

Was light-headed getting up off the ground after finishing everything and my legs were definitely weak on the drive home from the gym.

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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