Legs Wouldn’t Have Helped

Yesterday I woke up feeling beat from Monday through Wednesday, but was feeling pretty good by noon. I thought about doing some active recovery but decided to make it a complete rest day after three heavy and tough days on the back. Glad I did with more back squats today.

Warm-up

  • 1:00 Row
  • 15 Air Squats
  • 1:00 Row
  • 10/10 Spiderman Stretch
  • 1:00 Row
  • 50 Double Unders

Strength

Back Squat

  • 10×45#
  • 6×115
  • 3×165
  • 3×205
  • 3×235
  • 7x3x255

When I got to 205 pounds I could tell my legs didn’t have it today. Been a brutal week of workouts and lifting. It was programmed for 85%, which would have been about 275 based on what I’ve been lifting. The 255 was plenty for today. Live to lift another day!

Conditioning

10 Rounds

  • 25 Double Unders
  • 5 Burpees
  • 1 Legless Rope Climb (13′)

Good thing these were legless because my legs wouldn’t have provided much help. I tripped up a dub before the first rep in a round (maybe 6?) and missed once after 17 in the 7th or 8th. Burpees were deliberately paced to allow me to get right on the rope. Finished in 9:12. That was a fun one!

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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