Get Up and Do The Work

Late workout last night throws me off with sleep and recovery, though I guess the two are largely related. Didn’t want to get out to the garage this morning, but I did.

Coffee Squats

Back Squats

• 20×45#
• 10×135#
• 10×155#
• 10×175#
• 20×195#

Didn’t even warm-up today. Jumped right in. Felt better than expected. That’s 20# heavier than the set of Super Squats I did last week.

Lunge University

• 200 Walking Lunges (20# vest)

No stopping allowed. Finished in 7:50.

Then in for the 9am class at CrossFit Intuition.

Warm-up

• Crossover Symmetry Activation
• Bottom Squat Hold
• 900m Row
• Deadlift
  • 10×45#
  • 6×155#
  • 6×245#

Strength & Skill

10:00 EMOM (alternating)

• 6 Deadlifts (245#)
• 10 T2B

Damn that felt heavy. Wore a belt to protect my back.

Conditioning

12-10-8-6-4-2

• HSPU
• Burpee Box Jump Overs (24″)

Gotta manage that handstand push-up fatigue. Went 6-6, 4-3-3, 3-3-2, 3-3, 2-2, and 2 on the wall. Finished at 9:59.

Midline

4 Rounds NFT

• 2/2 Turkish Get-ups (44#)
• 12 Russian Twists (44#)

Need these TGUs for my shoulders.

Cool Down

• 2,000m Row (8:57.3)
• Crossover Symmetry Plyometric