Not exactly the workout I want to see when I’ve been trying to heal a tweaked calf for the last month and have had to baby a shoulder for over 3 months. But here we are. At least this workout isn’t a back breaker.
- 5:00 BikeErg (2,309m)
- 20 PVC Passes
- 3×10 Calf Raises
- Shoulder Band Mobility
- 40 Lateral Hops
- 40 Front/Back Hops
- 10/10 Single Calf Raises on Step
- 10 Jump Rope
- 10 Double Unders
- 4 Wall Walks
I felt pretty good in warm-ups. My calf and shoulder both felt good with the movements.
CrossFit Open Workout 21.1 – 15:00 Time Cap
- 1-3-6-9-15-21 Wall Walks
- 10-30-60-90-150-210 Double Unders
The plan was to do a knee push-up on all wall walks to take some pressure of the shoulders and that worked really well, especially with the standard. I only missed one double under to start a round and every other break was me stopping on purpose for a rest. I stuck to sets of about 30 most of the workout. In my round of 150 I thought I miscounted at 80-90, so I actually did 10 extra reps just to be sure I got them all. So my tiebreak time ended up being five seconds before I actually stopped doing the double unders there. Only had to reset twice on the wall walks for moving a hand before my feet were on the wall, so not too bad. I finished the 15 and 150 and then got 3 more wall walks for a score of 377 and a tiebreak of 14:18.
Interesting workout for sure. Didn’t feel like I rested too much anywhere and my breaks with the double unders were good. Happy not to have missed after not doing any jump rope for over a month.
Since I’m workout out at home I’m recording all of my workouts so I can still register and compete in the Open, possibly making it to the 40-44 Masters Quarterfinals.
Of course I had to come back and do some time split evaluation.
I’m not a fan of redoing Open workouts, but this workout might be one where I could gain a lot of extra ground to help me make it to the top 10% and get to the Masters Qualifier. I highlighted the areas where I might be able to pick up significant time. Would I just give that time back by missing a bunch of double unders though?
- 10/10 Banded Rotations w/ 10s Hold on each side (red band on rig)
- 12 Seated Leg Tucks
- 30/30s Side Plank
- 15 OH Plate Crunches (55#)
This was a good one. Took about 12:40.