Seventy Seven

No issues with my back after yesterday. 👍 Went in at 3pm for muscle-up work with Molly.

Warm-up

  • 50 cal Echo Bike
  • Bottom Squat Hold
  • Ring Swings

Gymnastics

Muscle-ups

  • 6×3
  • 6×4

**Rest as needed

Felt good and I easily hit every set.

Gymnastics Conditioning

20:00 EMOM (alt)

  • 10 cal Echo Bike
  • 3 MU
  • 8 Burpees
  • 4 MU

I’m not calling this conditioning because the bike and burpees weren’t at a fast pace. It was all about getting the muscle-ups done. 77 muscle-ups in a day is a huge number for me, so happy that I was able to hit all of my sets unbroken. I did have to start focusing more on my kip and a strong pull though. My 1st rep catches got iffy on several of these too. My grip is blown and I’m going to have some nice burns on my arms from the ring straps.

Accessory

4 Sets

  • 8 Strict Ring Pull-ups
  • 8/8 Kroc Row (60# DB)
  • 90s Rest

This might have been the worst part because my hands were hurting so much and I had no pull left.

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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