Air squat – Nick Momrik's Fitness Logs

Quick with a Partner

Warmed up with some PVC Passes.

Shoulders & Arms

Shoulder Press

10×45
5×65
5×85
5×100
5×110
5×120
5×125

3 Sets

12 DB Upright Rows (25#)

3 Sets

12 Seated Rear Delt Fly (12#)

3 Sets

15 Cable Curls (38#)
10 Strict Ring Dips

3 Sets

20 Cross Body Hammer Curls (20-25-25#)
10/10 Tricep Kickbacks (20-25-25#)

Conditioning

2 Rounds (Partner)

34 Pull-ups (2×10-7)
80 Air Squats (2×20-20)
320 Jump Rope (2×80-80)

Took us 11:15 to finish.

Hits Harder

Warm-up

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

Leg Conditioning

3 Sets

140m TrueForm Run
16 Glute Bridges

3 Sets

16 Air Squats
8 Broad Jumps

3 Sets

250m Standing BikeErg
14 DB Step-ups (20″, 40# DBs)

3 Sets

10 Duck Walk in Place (12# weight vest)
20 Curtsy Lunges (12# weight vest)

With it being around 65° it hit a bit harder today.

Stretching

2:00/2:00 Pigeon Stretch
2:00/2:00 Couch Stretch
8/8 Full ROM Side Plank Dips

Double Yoga on Monday

On Monday we did day 6 and day 7 from the yoga series and they were about 23 minutes each. Day 6 was a really good core burner.

Warm-up

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

Leg Conditioning

3 Sets

140/120m TrueForm Run
16 Glute Bridges

I scaled back from the 12 DB RDLs.

3 Sets

16 Air Squats
8 Broad Jumps

Scaled here as well instead of 8 back squats.

3 Sets

250/200m Standing BikeErg
14 DB Step-ups (20″, 40# DBs)

Dropped to lower dumbbells this time

3 Sets

10 Duck Walk in Place (12# weight vest)
20 Curtsy Lunges (12# weight vest)

Wearing the weight vest was a nice change and still manageable. Trying to be careful with may back, especially with flights this week. Took us 32:24.

Midline

2 Rounds

30s Leg Lifts over MB
15s Rest
30s MB Plank Mountain Climbers
15s Rest
30s Russian Twists (20#)
15s Rest
30s MB Plank Knee to Elbow (cross body)
15s Rest
30s Sit-up + MB Sit-up (20#)
15s Rest

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22.2 Scaled+

Warm-up

2:00 TrueForm Walk (0.2 km)
2:00 BikeErg (913m) d
10 Air Squats
20 Trunk Twists
10 Toe Touches
Deadlifts
- 10×45
- 5×95
- 5×115

Conditioning

CrossFit Games Open 22.2 Scaled+

10:00 Time Cap
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlifts (135#)
Bar-facing burpees

That weight was right up my alley and kept my back safe. I stepped back and up on almost all burpees until near the end, but I jumped them all over. Felt like I kept a solid steady pace and never really took time before picking the bar back up. Got through the 9s on the way back down and then 8 deadlifts and 1 burpee for a total of 137 reps.

Solid workout and I’ll be able to walk tomorrow. It’s so nice not stressing and obsessing about these workouts.

Midline

3 Rounds

15 DB OH Sit-ups (20#)
20 Leg Raises
16 alt V-ups

Arms

3 Sets

15 EZ Bar Curls (41#)
15 Double DB Skull Crushers (25#)

3 Sets

15 Incline DB Hammer Curl (20#)
15 Tricep Pushdown (49#)

Saturday Work Meeting

We had to get in our workout early today since I had a work meeting in the morning.

Warm-up

3 Sets

40′ Tip Toe Walk
10 Calf Raises

Conditioning

30:00 AMRAP

60 Jump Rope
30 Mountain Climbers
20 Air Squats
20 Push-ups
20 Bicycles
16 Plyo Lunges
10 Burpees

Oh boy! Before we hit the halfway point I was ready to stop. No place to recover in this one. I only tripped once or twice on the rope, managed 10-10 for push-ups every round, and did step back/up burpees. Got through 7+60.

Kettlebell Steps

Warm-up

80’ Lateral Monster Walk
80’ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists

Legs

3 Rounds
- 20 Skaters
- 250m Standing BikeErg
- 16 Air Squats
3 Rounds
- 10/10 Single Leg Touch & Hop
- 120/140m TrueForm Run
- 10 Sumo Deadlifts (70# KB)
4 Sets
- 6/6 Lateral Step-ups (20″, 2×50# DB + 2×70# KB)

Seemed like we were cruising, but B switched up some of her movements this week which may have been a little slower. I bumped up the weight on my step-ups from 40-50-60-70. What will we come up with for the next leg cycle?

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
25s Rest
10 Tuck-ups
10s Hollow Hold
25s Rest

We smoked it in 5:25.

Kettlebell Steppin’

Warm-up

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

Legs

3 Rounds
- 20 Skaters
- 250m Standing BikeErg
- 16 Air Squats
3 Rounds
- 10/10 Single Leg Touch & Hop
- 120/140m TrueForm Run
- 10 Sumo Deadlifts (70# KB)
4 Sets
- 6/6 Lateral Step-ups (20″, 40-50-60# DB + 70# KB)

Bumping up 10# on each set of step-ups was no joke, especially that 70 pounds! Took us 27:01 to finish, which is about 11 seconds faster than last week and we did have some burn time due to B starting on the wrong movement and some delays trying to get the bike moved to a more stable position.

Midline

3 Rounds

10 Hollow Rocks
10 V-ups
20s Rest
10 Tuck-ups
10s Hollow Hold
20s Rest

3:32

Straight Through Legs

Warm-up

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

Legs

3 Rounds
- 20 Skaters
- 250m Standing BikeErg
- 16 Air Squats
3 Rounds
- 10/10 Single Leg Touch & Hop
- 120/140m TrueForm Run
- 10 Sumo Deadlifts (70# KB)
4 Sets
- 6/6 Lateral Step-ups (20″, 30-40-50-60# DB)

Slight tweaks to the format we’ve been liking with different movements and placements for the types. Was supposed to be 10 goblet squats in that first section, but my back has something lingering so I scaled back and did the Sumo deadlifts instead of a classic. We went straight through again and I went first today. Took us 27:12.

With a Knee Tap

Warm-up

2 Sets
- 10 Air Squats
- 10 Calf Raises
- 30s TrueForm Walk
10 Back Squats (45#)
5 Back Squats (65#)

Legs

3 Sets

10 Back Squats (85#)
20 Plyo Lunges
70 Jump Rope

3 Sets

12 DB Walking Lunges (45#)
20 Lateral Hops (over 8# DB)
250/200m Standing BikeErg

4 Sets

12 Double DB Box Step-ups (45# DBs)

We went straight through again, resting while each other did their round. I decided to stick with the dumbbells I had instead of going from 30 up to 45 each set. We ran a clock and it took us 26:17.

Midline

Tabata

12-14-16-17 Sprinter Sit-ups
14 Side V-ups
14 Side V-ups
14 Plank Knee Taps

Pounding Eights

We’re trying to get back on track and be more consistent in the gym. Next week we’ll be making some changes to our shopping and eating.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches

Conditioning

8:00 AMRAP
- 10 Push-ups
- 15 Air Squats
- 20 Crunches
3:00 Rest
8:00 AMRAP
- 6 DB Hang Squat Cleans (25#)
- 12 Reverse Lunges
- 24 Mountain Climbers
3:00 Rest
8:00 AMRAP
- 10 Box Jump (24”)
- 8 DB Push Press (40#)
- 6 Pull-up

I did 6+21, 6+9, and 5+10, with all kipping pull-ups on that last piece. My vision started to get blurry right after and I ended up getting a migraine, which put me in bed the rest of the night.