I was starting to get the feel for the freestanding handstand again and kicking up without touching the wall.
Power Snatch (155#)
Burpee Box Jump Over (30″)
I took 2021 CrossFit Games Quarterfinal Test 5 and scaled it down from 185 pounds to something I thought was more appropriate for the Masters division. I could see using 165, but I felt like this would give me a truer sense of the sprint this workout should be. I went singles all the way and the last three got ugly! Did a lot of stepping on the burpee box jumps to save my heart rate, which turned out to be a smart move. I didn’t really want to bite it with a shin on the box either, so I was focused on the jumps. Finished in 4:44.
50 Devil Press (35# DBs)
200′ DB Front Rack Walking Lunge (35# DBs, 25′ lengths)
I finished the ski around 4:15, with my triceps burning over the last 400 meters. Started with 15 devil presses before taking a rest and then a short rest every five reps! Eww. I went 50-50-100 feet on the lunges and finished in 16:22.
My shoulders and abs are kind of sore. Out in the garage at about 10:30.
5:00 SkiErg (1,039m)
2x30s Dead Hang Partner Push
10 Kip Swings
120′ Uneven Farmer Carry (70 & 45# KBs)
8 Evil Wheels
10/10 Banded Rotations & Holds (blue)
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.
Not exactly the workout I want to see when I’ve been trying to heal a tweaked calf for the last month and have had to baby a shoulder for over 3 months. But here we are. At least this workout isn’t a back breaker.
5:00 BikeErg (2,309m)
20 PVC Passes
3×10 Calf Raises
Shoulder Band Mobility
40 Lateral Hops
40 Front/Back Hops
10/10 Single Calf Raises on Step
10 Jump Rope
10 Double Unders
4 Wall Walks
I felt pretty good in warm-ups. My calf and shoulder both felt good with the movements.
The plan was to do a knee push-up on all wall walks to take some pressure of the shoulders and that worked really well, especially with the standard. I only missed one double under to start a round and every other break was me stopping on purpose for a rest. I stuck to sets of about 30 most of the workout. In my round of 150 I thought I miscounted at 80-90, so I actually did 10 extra reps just to be sure I got them all. So my tiebreak time ended up being five seconds before I actually stopped doing the double unders there. Only had to reset twice on the wall walks for moving a hand before my feet were on the wall, so not too bad. I finished the 15 and 150 and then got 3 more wall walks for a score of 377 and a tiebreak of 14:18.
Interesting workout for sure. Didn’t feel like I rested too much anywhere and my breaks with the double unders were good. Happy not to have missed after not doing any jump rope for over a month.
Since I’m workout out at home I’m recording all of my workouts so I can still register and compete in the Open, possibly making it to the 40-44 Masters Quarterfinals.
Of course I had to come back and do some time split evaluation.
I’m not a fan of redoing Open workouts, but this workout might be one where I could gain a lot of extra ground to help me make it to the top 10% and get to the Masters Qualifier. I highlighted the areas where I might be able to pick up significant time. Would I just give that time back by missing a bunch of double unders though?
10/10 Banded Rotations w/ 10s Hold on each side (red band on rig)
My back has not been feeling very good in the mornings this week. 😦 Last night I found an Olympic curl bar at Meijer for $50 after I’d just back ordered a rackable one a couple of days earlier. You can feel it’s cheap, but it’ll do the job.
Out in the garage at 3:30 today.
5:00 BikeErg (2,313m)
2×10/10/10/10 Steamboats (each leg)
10 Strict T2B
30s OH Barbell Hold (135#)
15 Low-Pulley Knee-Ins (26#)
30s OH Barbell Hold (135#)
10/10 Rack Banded Rotations + 10s Hold at end range of rotation (blue)
Was drenched in sweat midway through this. Good combination.
10 Tuck Jumps
20 alt DB Hang Snatches (35#)
1,000m BikeErg / 500m Row / 500m SkiErg
30 Lateral Hops
20 Single Arm DB S2OH (50#)
10 Single DB Step-ups (24″, 50#)
I scaled back the dumbbell snatch from 50# because my back has been bothering me this week. I rotated through the machines every round in the order listed. Got through 5 rounds plus all the movements up to and including 101 meters on the SkiErg. Humid and sweaty mess!
My upper body was pretty sore yesterday and my upper back definitely still is. My hands just ached this morning. Yesterday was the last day of my four day weekend and I walked 18 holes of golf. Worked on the new office a little in the morning and then for a few hours after I got home. It was a busy four days and my weight was under 193 this morning, so I need to build back up to the 195-198 zone. Today we worked out at 4pm.
5:00 SkiErg (1,113m)
5:00 BikeErg (2,510m)
160′ Lateral Monster Walks
160′ Monster Walks
8 Kossack Squats
E4M – 4 Sets
1:30 Banded March (green, 30# MB, 1x bear hug, 3x front rack)
16 Goblet Kossack Squats (40# DB in front rack)
10/10 Landmine Curtsy Lunges (1@115, 3@125#)
10/10/10 Three Position Calf Raises (40# DBs, out-neutral-in)
These were both good supersets!
Over the Box Jumps (24″)
5:00 Rest & Repeat
I was hoping to get through in three sets and I did the first time by doing 6-5-4, 5-4-3, 4-3-2 to finish in 5:19. I knew I wouldn’t be able to sustain that a second time so during the rest I came up with a four set plan. I went 4-4-4-3, 3-3-3-3, 3-2-2-2 and I was on the brink of failure a lot. Finished in 6:17. Just not a #repeater workout you’re going to get faster on after the first cycle through. Happy with the way that turned out though.
Yesterday I walked 18 holes. My lats starting getting sore and I realized we hadn’t done pull-ups since Memorial Day! Lats are triceps are sore today too. Out in the garage at 4pm.
5:00 SkiErg (1,076m)
160′ Lateral Monster Walks
160′ Monster Walks
20 Monster Squats
20 Lateral Hops
10 Tuck Jumps
10 Shoulder Press (45#)
12/12 Single Leg RDL with foot on wall (53# KB)
10/10 Weighted Step Downs (15”, 40# DB)
Nice little combo.
30 Double Unders
10 Push Jerks (95/65#)
4:00 Rest & Repeat
I had no idea how this would go when I created it and was worried about so much focus on the calves. That’s why I had a bunch of calf stuff in my warm-up. I started out a little conservative, getting 4+36 with one miss on the rope. Felt good, but I suspected the push jerks would start to add up in the second go. Went out faster though and tried to hold on, with 5+3 and two misses on the rope. My push jerks were definitely getting close to failure in rounds 4-5. Really happy with how that one turned out.
Did the monster walks around my ankles it’s a whole different ball game.
16 Back Rack Reverse Lunges (95-115-125-135-145#)
16 Kossack Squats
Felt good. I loosen up so much after two sets of the Kossack squats.
20 alt V-ups (20# MB)
10 Renegade Rows (50# DBs)
10/10 Partner Banded Rotations/Holds (red)
20 OH Side Bends (20# DB)
That was tough, especially the parter stuff!
Burpee Pull-ups (normal height)
I warmed up with five empty bar thrusters. Went out a little too hot on the burpees and it took some getting used to them. Settled in on a mostly step up and down method. The thrusters felt good. My times were 3:54 and 3:45. It was actually supposed to be three rounds, but two thrusters in to the third I tweaked my back. FML!! Hopefully it’s just minor because after about five minutes in the reset position, I was moving around pretty well. I’m setting here with ice on my back as I type this.