I Can (Butter)Fly

My shoulders and abs are kind of sore. Out in the garage at about 10:30.

Warm-up

  • 5:00 SkiErg (1,039m)
  • 2x30s Dead Hang Partner Push
  • 10 Kip Swings

Midline

4 Sets

  • 120′ Uneven Farmer Carry (70 & 45# KBs)
  • 8 Evil Wheels
  • 10/10 Banded Rotations & Holds (blue)

Conditioning

30:00 AMRAP (Partner)

  • 40 Sumo KB Deadlifts (70#)
  • 20 DB Push-up + 2 Rows (40# DBs)
  • 40 DB Lunges (40# DBs)
  • 30 C2B Pull-ups

Done with Brandi. We each alternated two sets of 10 deadlifts, then two sets of five of the push-up plus two rows complex. I did two times 10 lunges and B did two times 15 Russian swings. For the pull-ups we alternated each doing threes sets of five pull-ups. I wanted to challenge myself with the chest to bar after sucking in that Open workout. I started out with a regular kip in round one and felt comfortable with my head not hitting the ceiling, so I thought I’d try butterfly in round two and it felt good. Certainly easier to get my chest to the bar per rep because I can use my hips and legs more. Probably the best I’ve done butterfly chest-to-bar pull-ups ever and the first time I’ve done any in over a year. I did start losing some of my kip in last two rounds but never came off the bar through a set of five even with some resets. I started first and got through five full rounds, the deadlifts and 4 of the dumbbell complex. Really grippy workout.

So ready for a rest day tomorrow!!

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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