Elevated

On Sunday we pulled trim and flooring for 4-5 hours and then went for a 2.5 mile walk. Yesterday was day 9 of the yoga series and only 22 minutes. Back in the garage today.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Leg Conditioning

3 Sets

  • 8/8 Single Leg Supported RDL (45# KB)
  • 140/120m TrueForm Run

3 Sets

  • 10/10 Lateral Step-downs (12”)
  • 30 Plate A Jumps

3 Sets

  • 6/6 Front Foot Elevated Double DB Lunge 35#)
  • 250/200m Standing BikeErg

3 Sets

  • 5/5 Single Arm Front Squat (20#, 2” raised heels)
  • 10 Box Jumps (20”)

Took us 28:34, with over a third of it being on that first section. It got real in section three. We both really liked the squats with the raised heels and felt like it took pressure off of our backs

Midline

4 Sets

  • 10/10 Hanging Oblique Knee Raises
  • 8/6 Parallette Shoot Throughs
  • 10/10 Side Bends (53# KB)
  • 15 Pike-ups

Not in shape for those shoot throughs. I was struggling in the second round and had to take several breaks in sets 3-4.

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 )

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