New Block

Start of a new training block today! After taking four weeks away from a big focus on strength/accessory work and putting more time in metcons, we’re flipping back around with 3 strength based days per week. 4pm in the garage.

Warm-up

  • 3:00 BikeErg (1,456m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 3 Sets
    • 15 Scap Shrugs (on all 4s)
    • 5/5 Calf Raises (on step)
  • 10 alt Back rack reverse lunges 45#

Legs

3 Sets

  • 10/10 alt Back Rack Reverse Lunge (115-115-125#)
  • 20 alt Cossack Squats

3 Sets

  • 10/10 Single Leg Step Downs (15″, 50#)
  • 10/10 Single Leg RDL (70#)

Shoulders

3 Sets

These came from some things I’m reading about correcting an arched back in a handstand hold. Brandi and I both thought we’d never used some of these muscles before with these variations.

Conditioning

7:00 AMRAP

  • 5 Burpee Pull-ups
  • 10 Hang Power Cleans (75/50#)

Designed to be and felt like an Open style workout. I got through 7+14.

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