Tag: 13.4

13.4 Retest

Rest day yesterday and at the gym for noon today.

Warm-up

  • Dead Hang
  • Shoulder Mobility
  • Bar Taps
  • Bottom Squat Hold
  • C&J
    • 6×45#
    • 3×95
    • 3×115

Conditioning

CrossFit Games Open 13.4 – 7:00 AMRAP

  • 3-6-9…
    • C&J (135/95#)
    • T2B

I 3 and then 3-3 C&J and then singles the rest of the way. Went unbroken through 9 toes to bars and then 7-5. Made it through 14 of the 15 clean and jerks, which is 1 fewer than the last time, over 2 years ago, and 8 reps shy of my best. I could improve my score by not taking that half step or so back after each rep with the barbell. Could have pushed to do the 12 T2B unbroken as well.

I had some nasty “Fran lung” after this one.

Strength – Front Rack Lunges

  • 3x10x135#
  • 10×155
  • 10×175

Felt good, even after the workout.

Midline & Gymnastics

3 Cycles

  • 4 Tabata Rounds – MB Sit-up (20#)
  • 1 Tabata Rest
  • 4 Tabata Rounds – HS Hold
  • 1 Tabata Rest

I did 10 sit-ups every round for a total of 120 and was able to stay on the wall for every 20 second block. I was putting my hands really close to the wall and able to keep my balance too. This did fry my low back.

Core Galore

Last night I was exhausted from driving down state to golf in the morning and the long night run. Got nearly 10 hours of sleep. My legs are feeling some fatigue this morning but HRV was good. I’ve dropped 6 pounds since getting my diet back on point a week ago.

Warmed up for Super Sunday with Crossover Symmetry Activation, a 500m row, and some C&J with 45 and 95#.

Open Workout 13.4

7:00 AMRAP
3-6-9-12…

  • C&J (135#)
  • T2B

I haven’t done this since the Open that year when I got 82 reps. Got 75 today. I guess I should have gone back and read what I did back then. Whoops! Did the first 3 clean & jerks unbroken, then all singles. Did sets of 3 toes to bars until the 12 when I did 3 sets of 4. I could have easily beat that old score by stringing together more T2B.

Accessory

10:00 EMOM (alt)

  • 5 Pendlay Rows (165#)
  • 15 V-ups

I tried to squeeze each row for a second at the top. Focused on quality v-ups.

10:00 EMOM (alt)

  • 5 Deficit HSPU (2″)
  • 5/5 Weighted Step-ups (#106, 20″)

I did the first round of handstand push-ups strict and 3 in round 2 I think. Then a quick small kip. Held two 53# kettlebells for the step-ups. Actually started out at 24″, but 4 reps in I realized that was too high and flipped the box. Haven’t done them in a long time so forgot about the leg being parallel in the step. I think I might start doing these once a week to try to heal my quad.

Midline

Tabata Hollow Rocks

Horrible! Worst performance I’ve had with these that I can remember. I only made it through 3 rounds without an extra break. I think I got 119 total reps. Core was pretty shot after the T2B and V-ups.

Run Every Day

Didn’t rain all day like the forecast called for. Headed out for a run before 6pm. Went 2.71 miles in 26:50. Little on the humid side.