Cardio Rows

I forgot to post this yesterday, so I’m publishing a day late and back-dating it.

Last night I was exhausted but was up well past 11. My ass is still sore from the weighted plyo lunges! Worked out around 9am today.

Warm-up

  • 800m Run
  • 5 Air Squats
  • 4 DB Snatches (right, 20#)
  • 5 Push-ups
  • 4 DB Snatches (left, 20#)
  • 5 Air Squats
  • 4 DB Snatches (right, 35#)
  • 5 Push-ups
  • 4 DB Snatches (left, 35#)

Conditioning

10:00 AMRAP
Support Your Local Box Fundraiser 1

  • 10 Air Squats
  • 9 DB Snatches (right, 50#)
  • 10 Push-ups
  • 9 DB Snatches (left, 50#)

This was one of the first workouts I did with any weight after months of back rehab. I got 7+10 on April 23rd. I knew I could push the snatches and the squats harder, so today I did. At the 5:00 mark I was a few reps shy of four rounds and I finished with 7+31, so I was able to keep the same pace through the second half of the workout. It was a little harder to push myself going solo in a workout like this. Happy with my score and effort though.

Accessory

3 Sets

  • 8 Renegade Rows (R, 50#)
  • 12 Renegade Rows (R, 35#)
  • 16 Renegade Rows (R, 20#)
  • 8 Renegade Rows (L, 50#)
  • 12 Renegade Rows (L, 35#)
  • 16 Renegade Rows (L, 20#)

This was much more effective than expected; I was struggling to get through the 16 light reps in the 2nd and 3rd sets! It was one arm right to the other when it was time to work, but I rested 1-2 minutes between sets. It was damn near another cardio piece with 72 reps per set!

Conditioning 2 / Pacing

10:00 EMOM

  • 10 Burpees

Started out thinking I’d take it easy each minute and simply get in the 100 reps. I did, in the first set, with a 30 second pace. After I got slightly faster each of the next two rounds I set a challenge for myself to get faster each round. And I was successful, with the final round taking 19 seconds. I felt really good though.

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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