On The Rings

Abs started feeling “Annie” last night, but didn’t seem as bad as usual. Out in the garage around noon to knock out part of today’s lifting and some gymnastics. Started with Crossover Symmetry Activation.

Pause Push Press

  • 5×45#
  • 5×95
  • 5×125
  • 3×150
  • 2×175
  • 1×185
  • 1×200
  • AMRAP 212.5

Pause in dip for 2 seconds and overhead for 2 seconds. I felt weak. Put on the belt for the final set and got 4 reps.

Gymnastics Strength

18:00 Alternating EMOM

  • 4 Strict C2B Pull-ups
  • 10 Ring Push-ups
  • 16 GHD Sit-ups

Could feel the sore abs on the GHD! Planned 7 rounds but stopped after my back started tightening up in the 6th round of sit-ups.

Conditioning / Skill

8 Rounds – Reverse Tabata

  • 10s Zeus DU
  • 20s Rest

Same as last time with 123 reps. My ankles were really stiff. From the dubs in “Annie”? Or maybe all of the saddle legs in ROMWOD? Hopefully not from the new running shoes?

Got to the gym a little before 5pm. Did some bottom squat hold before getting under the bar. Was nice having the push presses done.

Front Squat

  • 5x20kg
  • 5×60
  • 5×80
  • 3×93
  • 2×109
  • 1×118
  • 1×125
  • AMRAP 131

Put on the belt starting with the singles. Just under 289# for the AMRAP. Was able to get 4 reps. Starting to get my legs back.

Hang Snatch

  • 2x20kg
  • 2×40
  • 2×50
  • 60
  • 65
  • 70
  • 75
  • 80

Pause 2 seconds in the hang above knee and 2 seconds in the OHS. I missed one with 70 and then missed 85kg four times. Was getting it overhead no problem just out front or too much power and it was crashing an pulling me backwards.

Snatch Lift Off

  • 4x100kg
  • 4×106
  • 2x4x111

Used straps for all 4 sets. Felt easy.


E30S 5:00

  • 2 MU

Wanted to do something more and haven’t done a muscle-up workout since tweaking my shoulder at the end of December. Initially thought about continuing until failure but 20 reps was enough volume to get back in to it. Shoulders were definitely stretching out in the swings, so hopefully they feel fine tomorrow.

Will do a 20 min ROMWOD.

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s