Double Sunday

Feeling good after yesterday. Went to the 11am class at Survival Fitness.

2 Rounds

• 1:00 Plank
• 1:00/1:00 Side Planks
• 1:00 Rest
• 1:00 Dead Hang
• 1:00 Bottom Squat Hold
• 1:00 Jumping Jacks

I did a quick drop after 35 seconds of dead hang and jumped right back up to regrip. No need to rip my hands open with pull-ups and deadlifts planned for tonight.

20:00 Partner AMRAP

• 12 Sit-ups
• 12 SDLHP (53# KB)
• 12 Squat Jumps
• 6 Burpees
• 250m Run

Partner 1 does all of the sit-ups, partner 2 does all of the SDLHP, and keep alternating each movement. Since partner 1 will be doing the run in the first round, the 2nd time through the movements will be switched for each person.

I paired up with Joe and we kept up a solid sprint pace. We were about 130m from finishing 8 rounds.

Over to CrossFit Intuition around 5:30 for another workout. Did Crossover Symmetry Activation and then figured it was a good time to try doing a “ninja get-up” since it’s been a long time and maybe the Explosive Seminar taught me a few things. Nailed it on the first try!

Clean & Jerks

• 2x40kg
• 2x60kg
• 2x70kg
• 1x75kg
• 1x80kg
• 1x90kg
• 1x95kg
• 1x100kg
• 1x105kg
• 1x115kg
• 1x118kg (Clean PR, missed jerk)

Used all kilo plates in the Mid Michigan Barbell Club part of the gym, which is a first for me. It’s weird not knowing exactly how much is on the bar. I’ll call that a 260# clean I guess, for a 5# PR. I had the jerk locked out, but was probably a bit forward on me. I really need to work on getting under the bar after I extend, instead of extending some more.

XWOD

Warmed up shoulder press with 5×75# and 5×95#.

• 8x4x120# Shoulder Press
• 2-1-2-1-2-1-2-1 Explosive Push-ups

For the 2s, we did clapping push-ups and for the 1s we did a plyo push-up from the ground on to four 45# bumper plates.

Conditioning

• 3 Rounds
  • 5 C2B Pull-ups
  • 10 Deadlifts (185#)
• 2:00 Rest
• 2 Rounds (same movements and reps)
• 1:00 Rest
• 1 Round (same movements and reps)

I wanted to make something short and fast, but still really intense. This worked out really well. I start losing my kip on C2B after 3 or 4 and was swinging all over the place a few times. I finished 3 rounds in 1:50, 2 rounds in 1:12, and 1 in 0:27, with a total time of 6:29 on the clock.

Did 4 sets of 10 reverse hypers with a green band on the GHD. Then I did Crossover Symmetry Recovery.