In Early

Got to the gym just after 10 to get in the strength lifts from the next lifting day since the workout I programmed for class didn’t have any weights involved.


  • Crossover Symmetry Activation
  • 3 Sets
    • 10 Reverse Hypers (210#)

Shoulder Press

  • 5×45#
  • 5×95
  • E3M
    • 10×125
    • 8×135
    • 6×145
    • 4×152.5
    • 3×160

I put on the belt after the set of 10. Was really over-extending a lot today, which is not great for my back. It was a struggle so I cut back 2.5# off the final set too.

Front Squat

  • 6×45#
  • 6×135
  • 3×205
  • 3×235
  • E2M – 7 Sets
    • 3×260

Put on the belt with 205 maybe? Felt solid. Could tell my power draining in the last few sets. Glad those lifts are done. Hopefully tomorrow I can knock out the other half of the week 4 day 1 work.

Class Warm-up

  • Ladder Footwork Drills
  • 20 PVC Passes

Gymnastics / Accessory

21:00 EMOM

  • 3 Muscle-ups
  • 12 V-ups
  • 8 Box Jumps (30″)

Felt a lot more fluid on the muscle-ups today. Slower and controlled on the v-ups so they wouldn’t aggravate my back.


  • 20 T2B
  • 15 HR Push-ups
  • 30 Air Squats
  • 15 HR Push-ups
  • 20 T2B
  • 15 HR Push-ups
  • 30 Air Squats
  • 15 HR Push-ups
  • 20 T2B

Nice little chipper. I put on my new-ish grips to save my hands since the lifting has really been beating them up. Did all sets of 5 on toes to bars except finished with 5 singles. Took me 8:55.


  • 400m OH KB Carry
    • 200@70#
    • 200@53#

The seventy pounder was way too heavy!! Went inside quick and swapped it out. Still not easy. I think I should be doing something like that more often because it was a struggle, though hard to say how much all of the other work affected it I guess.

Golfing this afternoon in a cart and will do a 20 minute ROMWOD tonight and probably e-stim my back a few times too because it’s already feeling tight.

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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