Almost a Complete Set

I scored pairs of 5 and 40 pound dumbbells at the Alpena Meijer this morning and was able to order 45s on Amazon, but they don’t know when those will ship. Now all I really need to find is 8s, which hopefully I can get at a Meijer. Worked out at about 12:15.

Strength

4 Sets

  • 12 Single Arm Floor Press (R, 50#)
  • 12 Single Arm Floor Press (R, 35#)
  • 12 Single Arm Floor Press (R, 20#)
  • 12 Single Arm Floor Press (L, 50#)
  • 12 Single Arm Floor Press (L, 35#)
  • 12 Single Arm Floor Press (L, 20#)

Not that bad so I did four sets instead of three I had planned.

Midline

4 Sets

  • 12/12 Side Plank Bounces
  • 20 Shotguns
  • 30 Russian Twists
  • 50 Hollow Flutter Kicks

I forgot how potent the shotguns are! Put my sister through a scaled version of this.

Conditioning

“Brenton” – 5 Rounds

  • 100′ Bear crawl
  • 100′ Broad Jumps

*Do 3 burpees after every 5 broad jumps.

This is one of my go to workouts for summer vacation and it’s actually a CrossFit Hero workout. My best was 8:17 in 2015. At the cottage I can do a straight 100 feet, which make a big difference in this workout because I only had to do two sets of burpees each round. I got a nice PR with a time of 7:40. Turns out that AirPods are not very good with burpees and they kept falling out, so I ditched them after two rounds.

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s