Out in the garage at 4pm.
Warm-up
- 5:00 BikeErg (2,535m)
- 160′ Lateral Monster Walks
- 160′ Monster Walks
- 20 Air Squats
Conditioning
CrossFit Games Open 18.2: 1-2-3-4-5-6-7-8-9-10
- DB Squats (50/35# DBs)
- Bar-facing Burpees (w/ jump back and up)
This was one of my most hated Open workouts. It seemed so simple on paper; 55 squats and 55 burpees. For whatever reason it destroyed me though and I got a very disappointing time of 9:44. I’ve been wanting to redo it for a long time. I found a nice rhythm with the burpees. When I jumped up out of the bottom I didn’t try to do too much and was ok with taking two short steps and then jumping over the bar. I think this really helped to pace me out. After the front squats didn’t feel very good yesterday I was worried. These squats felt great and I got faster and faster with them. At the end I busted ass through the final 10 burpees and finished in 7:50!!!! I’m so happy with that. I was surprised at how good I was feeling through the second half of the workout and even when I got done. Still not a great time compared to scores around the world but a huge improvement for me and I feel like I could push the pace more. I really didn’t know how hard to go early on because something like that can hit you out of nowhere (and did in 2018!).
Strength / Accessory
Warmed up bench press with 8×45, 8×95, and 8×125#.
4 Sets
- 8 Bench Press (155#)
- 8 DB Chest Fly (35#)
- 8 Bench Press (155#)
Being smart with choosing my weight today instead of going for it in the early sets. Wanted to be able to have something left for shoulder presses. That’s a decrease on the bench and in increase on the fly. Every time I got to the second bench it was a fight.
3 Sets
- 5 Shoulder Press (115-125-135#)
- 12 Lateral Raises (15# DBs)
Shoulders were tired!
4 Sets
- 20s Ski Erg Triceps
- 12 OH Cable Tricep Extensions (35#, rope)
This was so hard after the first set. We weren’t taking much more rest than letting the other person do their set.
Midline
4 Sets
- 12 Knee-ins (5# ankle weights)
- 12/12 Side Plank Bounces/Pulses
- 24 alt Weighted V-ups (5# ankle weights)
- 12/12 Partner Banded Rotations
Another great ab workout. Those ankle weights were a good purchase.