Limit Your Burpees

Took a complete rest day yesterday. First one since February 6th. Drove me nuts, but I needed it. Shoulders were pretty wrecked from Sunday.


Shoulder Press

  • 10×45#
  • 6×75#
  • 6×95#
  • 6x6x115#

Recommended at 65%. Fast quality reps. Felt good not to struggle.


Wall Ball “Kalsu”

  • EMOM: 5 burpees (including @ 0:00)
  • Accumulate 100 wall balls (20#, 10′)

My goal was sub 6 and I made it. It’s a little fuzzy, but I think I was at 22-38-53-68-83 for my minutes, so I had 17 to go at the end. Knew I didn’t want to do another 5 burpees for a rep or two, so went a little faster through that 5th minute of burpees and sped up the wall balls to finish with time to spare in 5:54. Good mental battle with this one.


5 Rounds

  • 10 Sit-ups
  • 20 Russian Twists (53# KB)
  • 30s Plank

Went all unbroken. Took me 8:25.

Something I’ve realized in the last few days is that after cutting back my volume leading up to the Open, I’ve been feeling great during workouts.

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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