Two Hours of Sun

I’m feeling my low back quite a bit and my shoulders/traps from the workout yesterday! Actually slept past 7am for the first time in nearly two weeks.

We loaded up the truck and headed to the park at noon, which is later than our typical Saturday, but it’s a cooler day so we wanted it to warm up a bit.

Warm-up

  • Run
  • 10 Air Squats
  • 10 Toe Touches
  • Ring Swings

Conditioning

  • 4 Rounds (each, I go you go)8 Sandbag Cleans (100/65#)
    • 5 Muscle-ups / Ring Pull-ups
  • 4:00 Rest
  • 4 Rounds (each, IGYG)4 Sandbag Cleans (100/65#)
    • 5 Muscle-ups / Ring Pull-ups
    • 4 Sandbag Cleans (100/65#)

This was a fun spicy one with so much of the hip involved. I was happy to get every set of muscle-ups unbroken. We finished at 10:32 for the first four rounder and 25:34 (11:02) for the second four rounder. Pretty good only slowing 30 seconds with all the extra transition time. I think this video was my first set of the second rounder.

Leg Work

  • 2 SetsBackward Sled Pull (⬆️ 70m 25+55/35#)
    • Forward Sled Pull (⬇️ between legs)
    • 2x Lateral Monster Walk (30m ⬆️ & ⬇️)
  • 2 SetsBackward Sled Pull
    • Forward Sled Pull
    • 2x
      • Forward Monster Walk (30m ⬆️)
      • Backwards Monster Walk (30m ⬇️)

The idea for the hill sleds came from Heppner. This would turn out bad over the next few days! I went double time on the second two sets of sled pulls and it was so much worse (better?) in creating leg burn. Oww!! Solid 2 hours out in the sun. These park workouts are becoming the best day of the week.

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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