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.
My shoulders don’t feel too bad. Out in the garage at 4pm.
Warm-up
3:00 BikeErg (1,572m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
5 Muscle Cleans (45#)
5 Shoulder Presses (45#)
5 C&J (95#)
5 C&J (135#)
3 C&J (155#)
Weightlifting
10:00 EMOM
3 C&J (165#)
Did quick singles all the way.
Midline
2 Rounds
20 V-ups
20 Plank Knee to Elbow
20 Reverse Crunches
20/20 Side Plank Pulses
20 alt V-ups
20 Big Hollow Flutter Kicks (single leg raises)
20 Oblique Heel Touches
20 Russian Twists
20 Lying Leg Lifts
This series of movements comes from a DLB 1,000 rep ab challenge. That’s a silly number of reps and 200 was plenty to get a good core workout. Took me 4:20 for the first round and 9:11 for both.
Conditioning
2 Rounds
30 Box Jumps (24″)
30 Single DB Hang C&J (50#)
I stepped down every rep but switched the leading step down leg after 8, 16, and 23 reps. Almost took a spill on my very last box jump in round one and no repped myself on one jump in round two when I was falling backwards. I alternated arms every 5 reps on the dumbbell. Finished in 6:29.
Not by much, but I made it (unofficially until I get my invite). Really happy with that, considering the shoulder injury I’d been dealing with for four months and the calf injury for a month. Going in to the Open I hadn’t done any kipping movements, handstand push-ups, or most overhead movements in four months and hadn’t jumped in a month. If I wasn’t worried about the volume and potential for re-injury I would have done 21.1 and 21.3-4 over again without a doubt. Intensity hadn’t been the best for the 6 weeks leading in either after Brandi tore her MCL and I was pretty much doing solo metcons. Now have four months to build things up before the age-group online qualifier though.
Open Results
21.3
Open: 29,913 / 100,502 (70.2%)
Masters 40-44: 2,830 / 14,495 (80.5%)
21.4
Open: 20,298 / 100,020 (79.7%)
Masters 40-44: 1,754 / 14,439 (87.9%)
Overall
Open: 24,777 / 118,860 (79.2%)
Masters 40-44: 1,937 / 17,114 (88.7%)
Note: for my purposes I always calculate on people who’s submitted a score, not registrations.
Was out in the garage after 4pm. This morning I was already starting to feel my shoulders from the double overhead holds yesterday.
Conditioning
20:00 BikeErg (10,267m)
10:00 TrueForm Run (1.68 km)
5:00 SkiErg (1,117m)
My back was weird in the early part of the bike, but seemed to loosen up. My legs felt heavy on the run and I could feel my hamstrings having to work. Then a couple minutes in to the ski my back was really tightening up so I decided to cut back to five minutes instead of the ten I had planned. Good thing because over the last two minutes my triceps were starting to give out anyway.
Hard to try an catch your breath holding a sandbag on your chest. haha High speed burpees all the way. The overhead hold was miserable. Missed a dub at 17 in round one and at 53 in round three. Three unbroken sets of 60 is great for me!
Midline
4 Rounds
40 OH Hollow Flutter Kicks (20# KB)
30 Reverse Crunch
20 Russian Twists (45# plate)
10 PVC Sit-ups
This was a grinder! I slowed a bit between some sit-ups, but otherwise went unbroken, which was not easy at all. Finished in 8:27.
Sweating bullets watching the Masters leaderboard. It’s going to be down to the wire to see if I can hold a spot in the top 10% (according to CrossFit’s ranking). Out in the garage at 4pm and it’s a nice day so we left the door open.
Warm-up
3:00 TrueForm Run (0.47 km)
80′ Lateral Monster Walks
80′ Monster Walks
Legs
3 Sets
6 Single Leg Lateral Step-ups (20″, 35-45-50# DB)
6 Step-ups
6 Single Leg Lateral Step-ups
6 Step-ups
8/8 Single Leg Glute Bridges (0-25-25# DB on hip)
This was a new combo with the different step-ups, but following along with some stuff that help’s Brandi rehab her MCL tear.
3 Sets
12 RDLs (50# DBs)
12 Goblet Squats (53# KB)
Conditioning
2 Cycles
5:00 AMRAP
5 Strict Pull-ups
10 cal Row
12 Russian KBS (62#)
2:00 Rest
After one time through I went to quick singles on the bar. Did 3+6 and 3+5, so YAY for consistency. This workout was much worse than I expected.
My chest, lats, and shoulder area is all still sore from 21.3. My legs are a bit tired too. Calves are getting sore from yesterday. Out in the garage after 11am.
My chest, lats, and shoulder area is all still sore from 21.3. My legs are a bit tired too. Calves are getting sore from yesterday. Out in the garage after 11am.
Back
3 Sets
10 Pendlay Rows (supinated, 95#)
8/8 Kroc Rows (62# KB)
I also did 10×45# Pendlay rows to warm-up.
3 Sets
10 Lat Pulldown (115-126-131#(
10 Seated Bent Over DB Back Fly (30-35-35# DBs)
3 Sets
10 V Pulldown (double handles, 126-126-131#)
8/8 Single Arm Pulldown (handle, 60-60-65#)
3 Sets
10 Straight Arm Pulldown (71-71-76#)
10 Dumbbell Shrugs (60#)
Conditioning
6:00 EMOM (alt)
15 Burpees
20 Push-ups
I wrote this as 10 minutes with 25 push-ups. LOL. After having to do 10-5-5 it quickly became 20. In the third round I had about 10 seconds left after barely being able to get my self up from the bottom of the burpees and then barely made the push-ups, having to do 10 sets of 2. Ended the workout there.
Rested yesterday, while watching my nieces for the night. It was nice to have the day off exercise after 21.3 and 21.43. Out in the garage by 2pm I think.
40:00 AMRAP – Partner
30 H2H KBS (53#)
16 cal BikeErg (standing)
30 Big Hollow Flutter Kicks (20# KB OH)
30 alt Side Crunches
80 Jump Rope (singles)
12 cal SkiErg
Worked out with B, each doing the assigned reps per movement (she had some differences in calories). She started and we both got through 5 rounds plus she got two swings. This was a good one to just move. Will be taking it on the easier side to recover from the three weeks of the Open.
Watching the leaderboard to see if I stay in the top 10%. Looking good right now.
My quads have been very sore from Monday’s workout. On the bright side, I got a new bed last Thursday and my back has felt so much better through the night and getting out of bed in the mornings. I’ve hit 100% of my sleep need, according to WHOOP, every night so far too.
Even though I set a PR last week, 21.2 dropped me in the standings, as expected.
Note: for the number of total athletes I only count those who have submitted a score, which is why it differs from the percentiles calculated by CrossFit.
Looks like I’ll need to place about 830 for this workout to make the top 10% in my Masters division. If there are two scored parts this week, I would need to average a placement of about 1,645.
With the earlier 3pm announcement of 21.3 today and some plans for tomorrow night, I was out in the garage at 5pm to warm-up and finish my Open.
I thought there was a good chance we’d get two parts! This is actually a pretty cool workout, but they had to unnecessarily complicate things with a starting line and this eight foot area.
It’s also pretty shitty that the original equipment list mentioned a place to do pull-ups, but didn’t mention chest to bars or bar muscle-ups, which much different in requirements. Not sure how many people doing the workouts at home have a high enough garage for those two movements. Also, having to move forward eight feet runs in to issues with garage doors being in the way. Not sure what they’re thinking with dumb requirements like these. I turned my bar the other way and stood well past the 8 foot line so I wouldn’t have to worry about hitting parts of the garage door.
Going in I wasn’t sure I could do butterfly or even kipping C2B because of the height needed for my head. I knew I’d have to do single whacky muscle-ups on my low pull-up bar too. Not a ton of strategy for me here since I’m restricted by my setup. How about… not toast my back with all of the front squats and thrusters?!
I work grips and a belt. I did the front squats unbroken, 5×6 T2B, 9-6 thrusters, unbroken front squats, 5-5-2-2-2-2-2-2-2-1-1-1-1 for C2B (all kipping style), 9-6 thrusters, unbroken squats, and then single bar muscle-ups. Not ideal conditions for several things, but I made it work(ish). I got through 14 bar muscle-ups. I didn’t have any expectations going in because of the pull-up bar situation and I had no idea how I’d handle that many squats/thrusters.
CrossFit Games Open Workout 21.4
For Max Weight – 7:00 Time Cap (immediately after 21.3)
Deadlift +
Clean +
Hang Clean +
Jerk
I took 2 minutes loading the bar and resting before my first attempt. Went 165-185-205-220 and made sure not to start that final rep until a few seconds before the clock hit 22:00 to use all my rest. Nice that they changed the rule and the complex only had to be started before the time was up. The hang clean was the worrying movement for me, due to my back. Happy with what I got.
After tweaking my back each of the last four years during the Open I’m happy to have survived without any new injuries this year. Now I can start thinking about golf season. 🙂
With the early Open announcement this Thursday and plans for Friday night I’ll be doing my workout on Thursday night. So I’m switching up days for the week and will rest tomorrow. Out in the garage at 4pm.
30:00 EMOM (alt)
12 cal SkiErg
16 cal Row
16 cal BikeErg
Aimed for 40 seconds on the monitor’s screen with each machine. Eww for the last nine minutes.
I need to get back to doing more interval work with the machines.
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