12.5 Retest

I went to bed later than normal last night, so feeling tired today. Knees are a little sore, but otherwise my body feels good. Going in to the chiropractor this afternoon for an adjustment and massage. After only two weeks I got used to the Tuesday massages, so with the scaled back treatment this week I’m really missing it.

Warm-up

5 rounds

  • 1m Bottom Squat Hold
  • 1m Plank

WOD

This was a retest of workout 12.5 from the CrossFit Games Open.

Complete as many reps as possible in 7 minutes following the rep scheme below:

  • 3 Thrusters
  • 3 C2B Pull-ups
  • 6 Thrusters
  • 6 C2B Pull-ups
  • 9 Thrusters
  • 9 C2B Pull-ups
  • 12 Thrusters
  • 12 C2B Pull-ups
  • 15 Thrusters
  • 15 C2B Pull-ups

If you complete the round of 15, go on to 18, increasing the reps by 3 with each new round as far as you can go. Thrusters are done using 100#.

When I did this back in March I got 58 total reps. Today, under less than idea conditions I got 66 reps. I didn’t think to put on my wrist straps, so my wrists started killing me on the thrusters. I was knocking out C2B pull-ups pretty well today, but 3 different bars started spinning on me, so I had to keep moving to a new spot. Ugh! At least I saw improvement, but should have been better.

Strength

3×20 Weighted Sit-ups

For my sets I held:

  • 30# KBs
  • 80# KB
  • 45# DBs

Those last two sets were a struggle, but I finished all of the reps.

Finisher

Prowler Sprints!

Used the lighter of the two prowlers today, loaded with a couple of 45# plates, and pushed it 40-50 yards with the high handles and then back with the low handles. Did 3 sets of that.

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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