The Family is Complete

My hands are tight, I can feel my lats some, and my legs are a bit sore. Overall pretty good the day after Murph though! Out in the garage at 3:30 to put together my new toy!

bikeerg

Nothing like 90° and high humidity for a workout!

Warm-up

  • Monster Walks
  • Pause Front Squats (3s)
    • 5×45#
    • 3×95#

Strength

5 Sets

  • 3 Front Squats (3s pause)
  • 8/8 Lateral Step-ups (30/24″)
  • 2:00 Rest

I didn’t go crazy on the weight after the 300 air squats yesterday. Went 3 sets with 135 pounds, 145, and 165. Felt solid.

Conditioning

IMG_4525

5:00 AMRAP

  • Buy-in: 40/32 cal BikeErg
  • MAX alt Single Arm Devil’s Press (50/35#)

**5:00 Rest & Repeat

Wasn’t sure how the calories turn over on the bike compared to the rower and skier. Seems pretty similar to the rower though. I was holding around 1,500 cal/hr. First time I got 27 devil’s presses and then 30 the next time. Doing the single arm variation was a good intro back to the movement for me with my back and felt good

I watched a couple of quick videos earlier that said you want to hold 80-95 RPM and then change your effort based on the damper, which was good for me at about 5. I also watched how to setup the seat and handles and ended up on the 23 setting for both. May have to mess around with higher handles to see how it feels.

Midline

5 Sets

  • 10 Weighted V-ups (25# plate)
  • 20 Side Plank Jumps
  • 30 Hollow Scissor Kicks

After round one I knew this was going to suck. Held on for unbroken though, finishing in 7:29.

 

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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