Pool Noodle

My legs and knees are still feeling that stuff from Sunday. I should have wore knee sleeves or put down the foam mats for the lunges and burpees. Out in the garage at 4pm today.

Warm-up

  • 3:00 BikeErg (1,534m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 alt Back Rack Reverse Lunges (45#)
  • 6 Barbell Hip Thrusts (95#)
  • 10 alt Back Rack Reverse Lunges (95#)
  • 5 C&J (95#)

Legs

How do you like the $1 addition to the gym?

4 Sets

  • 16 alt Back Rack Reverse Lunges (125#)
  • 12 Barbell Hip Thrusts (115#)

I had programmed another superset for legs, but my back was feeling tight and no reason to kill it going in to the first week of the Open.

Conditioning

20:00 EMOM (alt)

  • 5 C&J (135#)
  • 10 Burpees

The barbell felt extremely heavy in that first minute and the burpees felt like I was going to die. Near ten minutes I finally seemed to catch a rhythm and started getting faster. Linking together the clean and jerks was smoother and I was dropping down quick to my chest (I’ve been hesitant with my left shoulder). Don’t get me wrong, the workout was pretty nasty, but it felt good to make a push through the back half of it and really dig.

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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