My shoulders and upper back have felt beat up all day from last night’s workout. Not much of a warm-up today other than moving around a bit.

2ewsday Mash-up

  • 100 46 HSPU
    • 10 (-ish) Box Jumps (36 30″) at the start of every minute, including the first
  • 5:00 Rest
  • 100 Calorie Assault Bike Row
    • 20 Double Unders at the start of every minute, including the first

I thought maybe I’d scale down to 70 handstand push-ups, but would probably be a stretch since the aim of these workouts has been 10 minutes in length. No way we were doing 36″ jumps though; 30 inches was plenty!

Update: Turns out they fucked up the programming again and it was only supposed to be 5 box jumps to start each minute! Would have made a huge difference.

I started out with 10 jumps at 30″ and did 10 unbroken HSPU the first round, but could tell it was going to get horrible. Ten jumps again in the 2nd minute, but only 4 handstand push-ups because time was already running short. I dropped down to 8 box jumps from there and held the 4 HSPU, all unbroken. When I got through 10 minutes that was enough for me. I need to improve my kipping rhythm.

Nasty combination because the hips and low back were getting burned out by both movements. I completed a total of 84 box jumps and 46 HSPU. Would have taken me 6 more minutes doing sets of 4 to get to my 70, which I think was definitely possible. With the workout taking me almost 30 minutes yesterday I didn’t want something long again with even less rest in this.

Setup my area with a rower (no good air bike for this) during the 5 minute rest and got into it. Dubs were solid except for 2 false start misses. Took me 8:48 to accumulate the 100 calories of rowing.



  • T2B up to 80 reps

Skipped out on this yesterday, but I really need the volume, and since today was an “easier” day I wanted to get it in. My goal was to hold 8 every round, taking me into the 10th minute. I thought I was going to make it all unbroken after I got through the 7th set. Then I had to do 7-1 in the 8th minute. Finished with 5-3 and 4-2-2. So still was able to get in the 8 every minute, but couldn’t keep that many larger sets.

My shoulders are destroyed now!

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: Logo

You are commenting using your 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