I guess I can support the CrossFit brand again, since Greg Glassman is selling to a real CrossFitter and a guy who knows how to run a business. Worked out at the usual 4pm.
Warm-up
- 8:00 BikeErg (4,078m)
- 10 PVC Passes
- 2×10 Kip Swings
- 10 H2H KBS (35#)
Conditioning
- 30 T2B
- 40 cal Row
- 50 H2H KBS (53#)
- 30 T2B
- 40 cal Ski
- 50 H2H KBS (53#)
When I came up with this one, I wrote “GRIPPY!!” in my notes.
I went 12-10-8 for the first toes to bars and then 6-6-6-4-3-3-1-1-1-1, so doing something like 5×6 both times probably would have been better. The row took me about two minutes and the ski around 2:45 I think. Swings were unbroken. Finished in 11:48.
Accessory
4 Sets
- 10 Wide Grip Bench Press
- 10 Bench Press
- 10 Close Grip Bench Press
Used 45-95-105-115#, which is the same as last time we did this.
3 Sets
- 10/10 Cable Pull Down & Across (handle, 20#)
3 Sets
- 10/10 Cable Tricep Cross Body Extension (handle, 20#)
4 Sets
- 10 Overhead Tricep Cable Extensions (rope, 35#)
Took some more videos so I can hopefully get out a blog post about the cable pulley system soon. It’s getting so much use!
Nick Momrik's Fitness Logs 