Uneven Dumbbells

Back to work yesterday and it was a rest day. My lats and biceps are sore. Went to the 4pm class.

Warm-up

  • 3 Rounds
    • 1:30 Row (1:00 moderate / :30 recover)
    • 10 DB Sumo DL (30# DBs)
    • 20s DB Front Rack Hold (30# DBs)
    • 10 Up Downs
    • 20s Dead Hang
  • 9 DB Deficit Push-ups
  • 9 Ring Rows
  • 7 DB Up Downs (30# & 40# DBs)
  • 7 Jumping Negative Pull-ups
  • 5 DB Burpees (30# & 40# DBs)
  • 5 Strict Pull-ups

Conditioning

8 Rounds

  • 250m Row
  • 10 DB Burpees (30# DB & 40# DB)
  • 5 Strict Pull-ups

The Rx was 35#, but we only have one dumbbell that weight. Tried out kettlebells but that was no bueno. Settled on using a 30# and a 40#, then just swapped hands every round. Worked out well actually and as a bonus got in some unilateral movement. I started off in the low 1:50/500m on the rower and then settled in at 1:55-1:57 the rest of the way. Did all singles on the bar so I didn’t have to waste energy on the negative or take long breaks between doubles or triples. Finished in 21:10.

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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