More Tabata Gymnastics

My neck has been a little kinked all week after the wall balls on Monday and the HSPU on Tuesday. Legs and ass are still a little sore. Went to the 4pm class.

Warm-up

6:00 AMRAP

  • 6 Good Mornings (45#)
  • 6 Samson Lunges
  • 6 Box Step-ups (16″)
  • 6/6 Walking Single Leg RDL

Strength

Deadlift

  • 6×135#
  • 5×205
  • 4×255
  • 3×295
  • 3×325
  • 3×355
  • 3×385

Slowly getting that deadlift back and haven’t pulled heavy in over a month when I did the single with 405. This was a good max triple for now.

Conditioning

3 Rounds

  • 1,200m Assault Bike
  • 12 Deadlifts (195#)
  • 21 Box Jumps (20″)

It was bodyweight deadlifts, so I was glad to weight in at under 197 this morning so I could round down to the 195. That bike is a dream destroyer. Started out feeling good at 75 RRM but the burn kicked in by the end of the first ride and slowed a bit. Fought just to keep above 60 RPM in the other two rounds. Deadlifts felt so light after the strength work and were no problem unbroken. Having the shorter box programmed was nice because it was a chore for those first couple jumps after the bike and deadlifts. I got faster each round of my jumps and started jumping down part way through the 2nd round. Didn’t rebound, but it seemed faster than stepping down. Ending round one around 3:30, two around 7:00, and finished at 10:22. Enjoyed that one!

Gymnastics

8 Rounds (Tabata)

  • 20s C2B Pull-ups
  • 10s Rest

Did this extra work instead of the hamstring stretching that was programmed. Was wearing grips on my hands and my grip started giving out due to all the deadlifting. My plan was to do 5-3 butterfly as long as I could. Starting feeling nasty in round three. Made it through four rounds of 5-3 and the next set of five. In the set of three I started struggling and didn’t come off the bar, but was kind of resetting each rep to get through the three. It was all singles from there, getting 5-4-5. So I totaled 54 reps. I’ll take that!

I’m going to keep trying to get in pull-ups and toes to bars like this leading in to the Open because we know those movements always show up in high volume.

This week was really leg dominant in the programming. Wonder what next week will bring.

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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