Damn Quad

My quad is very angry after the squats yesterday. Played in a cornhole tournament last night, but I doubt that has anything to do with it.



  • 1,000m Row – 3:59
  • Stretching


4 Sets

  • Max T2B
  • 1:00 Rest

I did 25-13-11-10, which is a new max set PR and better than the 22-12-12-10 I did last time.


A fun MAP training session today.

10:00 AMRAP @ 80%

  • 150m Row
  • 10 HR Push-ups
  • 10 Russian KBS (53#)

Did 6 rounds plus 140 meters. The push-ups started to get slower each round.

3:00 Rest

10:00 AMRAP @ 80%

  • 5 Burpees
  • 7 Box Jump, step down (24″)
  • 9 Deadlifts (135#)

I thought I was going to cry after the first box jump it hurt my quad so much. It seemed to loosen up or I was favoring the other leg a ton after a few reps. Completed 6 rounds plus the burpees and box jumps.

3:00 Rest

10:00 AMRAP @ 80%

  • 30 DU
  • 5 Strict Ring Dips
  • 10 Plate Russian Twists (35#)

Felt the quad a bit when I started double unders, but turned out fine. Finished 7 rounds plus 12 dubs.

I really wanted to OHS but I couldn’t do an air squat without wincing and transferring most of my weight to my left leg.


3 Sets

  • 40 Shoulder Taps

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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