Up for the 9am today. I was thinking about just doing some rowing, but I have 48 hours to recover before the competition on Saturday, so I’ll be fine. Not feeling too bad after doing “DT” yesterday.
- 1m DUs
- 20 Air Squats
- 20 Reach to the sky and then down to the toes
- 20 PVC Pass-thrus
- 1m DUs
In the second minute of DUs I knocked off 78 unbroken, a new PR. That’s 3 PRs this week on my DUs, up from 44!
5×20 Weighted Sit-ups
I used 20# KBs, a 45# KB, a 60# DB, 30# DBs, and a 62# KB. Crazy how tough these get and how much you can sweat from doing sit-ups
- Thrusters (45# empty bar)
- HR Push-ups
Holy shoulder burner! I knocked out the first 42 thrusters unbroken, but that may have been a bad idea for the rest of the workout. I did 10 push-ups to start, but then it was pretty much 5 at a time for the rest of the workout with a few streaks of 4s or 6s in there. In the second round of thrusters I broke it down into 10-12-8 and then 10-8 in the final round. Finished in 11:13.
- Tire Flip
- 100y Sprint (50y down and back)
After doing CrossFit for nearly a year, these were the first tire flips I’ve ever done. Really liked this finisher.
After I got home I went out to the garage for some dynamic low box squats. In order to keep my body guessing, I went with lower weights than I’ve been using for these, which also let me have faster reps. My legs were pretty tired from all of the thrusters anyway.
- 2×2 @ 45#
- 1×2 @ 75#
- 1×2 @ 95#
- 1×2 @ 115#
- 8×2 @ 135#
Now I rest until Saturday.