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.
On Thursday I walked 18 holes and was wore out from the windy and chilly day. Out in the garage at 4pm.
Warm-up
3:00 BikeErg (1,338m)\
80′ Lateral Monster Walks
80′ Lateral Monster Walks
10 Air Squats
5 High Hang Squat Cleans + 5 Hang Squat Cleans (45#)
Weightlifting
3 Position Cleans (High Hang Squat, Hang Squat, Squat) 2 Sets @ 70% 3 Sets at 75% Do not drop the bar during the complex
2×95#
1×135
1×155 (belted up)
1×175
2×185
3×195
Conditioning
12:00 AMRAP (2-4-6-8-10…)
Deadlifts (225/155#)
Double DB Shoulder to Overhead (50/35#)
Weighted V-ups (20# DB)
We haven’t had this weight on the bar for a deadlift in a long time. I wore a belt throughout. For the deadlifts I did 2-4-6, 2×4, 2×5, 3×4, 5-5-4, and 7. Was able to stay unbroken with the dumbbells, doing push jerks the whole way. Both movements went better than expected. Got through the 14s plus 7 deadlifts.
We broke the deadlifts up in sets of five throughout. Finished the first part at 18:41. Ten thrusters unbroken and then I think we did 4-3-3 pull-ups. Went 12-8 thrusters and 3-2-2 and singles for the 20 I believe. We got through 2/30 thrusters, which is 187 reps. Really rough one in the humidity this morning.
Now I’m getting a late start working on the outside wall of the house and the lawn needs to be cut at some point too.
This morning I got my second shot of the vaccine and as I write this at 9:30 I’m feeling fine. Hopefully I wake up good to go. Out in the garage at 4pm.
Warm-up
10 Deadlifts (45#)
10 Deadlifts (105#)
10 Kip Swings
5 Deadlifts (155#)
Conditioning
3 Rounds
20 cal SkiErg / BikeErg / Row
20 GHD Sit-ups (modified sitting on a MB)
20 cal SkiErg / BikeErg / Row
20 Deadlifts (185/125)
20 cal SkiErg / BikeErg / Row
20 T2B
5:00 Rest
Used a different machine each time through, with SkiErg, BikeErg, and Rower being the order. First round took 6:57, second round took 5:59, and the third round took 6:32. Total time with the rests was 29:28 My challenge for today was sticking to sets of ten on the deadlifts and toes-to-bars, which I was able to do. My deadlift warm-ups felt great so I wanted to hold on there. As far as time goes, I think 4×5 would have been the better move because it would have kept my heart rate down. Going from the barbell back to a machine sucked every round, especially the rower where my legs had no power left. Really happy I was able to do all tens on the T2B as well! This was a lot of lower back volume and things held up well.
Worked on the house all weekend, replacing a sliding door with a big window and tearing down the sunroom. My body was beat, so Monday stayed the usual rest day. It was too cold and ended up raining for golf yesterday too. Out in the garage at 4pm.
Warm-up
3:00 SkiErg (667m)
3 Sets
40′ Tip Toe Walk
10 Calf Raises
10 PVC Passes
Deadlift
10×45
10×135
5×165
Conditioning
50 cal Row
75 DU
35 Strict HSPU
75 DU
20 Deadlifts (185#)
75 DU
35 HSPU
75 DU
50 cal Row
It was programmed to be strict HSPU twice, but I knew that would take me forever, so I kipped the second time. I also scaled down from 275# on the deadlifts. I held 1,200+ cal/hr on the row. I missed or stopped 2-3 times each 75 dumbs except for going 70-5 the last time. My strict went quick, doing 5-5-3 and then singles, which took sooo long. Deadlifts felt pretty good and I thought about doing 10 every time I picked up the bar, but stuck to four sets of five. I was able to stick to 7×5 for the kipping handstand push-ups. Finished in 19:45.
Legs
3 Sets
10/10 Lateral Step-up w/ Knee Raise (20”, 40# DB)
10 RDL (70# KB)
3 Sets
10/10 Step-ups w/ Knee Raise (20”, 40# DB)
20 alt Curtsy Lunges (30# DBs)
That workout smashed me, so these leg supersets were especially rough.
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
Knew I wouldn’t be going nuts today. Finished in 8:44.
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. 🙂
Felt beat this morning when I got out of bed. Out in the garage at 4pm.
Warm-up
3:00 BikeErg (1,557m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
Power Cleans
10×45
5×95
2x3x135
Weightlifting
12:00 – EMOM
1 Power Clean
I went 155-165-175-185-195-205-215-225-235-245-255-260 as planned, which is another five pounds heavier than I’ve gone in a long time. Little by little!
Conditioning
12:00 AMRAP
9 Deadlifts (95#)
6 Hang Power Cleans (95#)
3 Push Jerks (95#)
9 Burpee Pull-ups
I did the first and last rounds unbroken on the barbell and should have done that all the way. For the other rounds I dropped the bar after 8 deadlifts for a quick breath and regrip. The burpee pull-ups are just so slow and I was stepping back and up on them to try to save my heart rate some. Got through 6+18.
Midline
3 Rounds
30 Bicycles
30 Hollow Flutter Kicks
15 Leg Lifts
15/15 Side Plank Bounces
Pulled this one out of the logs. Wore 5# ankle weights and finished in 6:07.
Didn’t sleep for shit last night, with my shoulder and back making every position uncomfortable. Pretty dead to the world even after 2 coffees this morning, but out in the garage after 10am.
Conditioning
30:00 EMOM
15 Deadlift (95#)
15 Burpees over the Bar
15 DB Floor Press (50#)
20 cal BikeErg
Rest
Eased in with the first round of deadlifts since we hadn’t warmed up much other than the 10×45 I pulled. Then I found energy when I started the burpees and felt pretty good the rest of the way. It wasn’t exactly fun, but my pace was solid, with burpees taking me 33-34 seconds every round.
Arms
3 Sets
12 Seated Hammer Curls (20#)
12 Seated French Press (35#)
Since I went light I did a slower decent with a more explosive lift.
A few minutes after getting in the house I was feeling rough. After my protein shake and logging this, I’m taking a nap!
I started out with a set of 92 and ended up with 259, which is a PR of 6 according to BTWB. My right calf was tight after.
Conditioning
14:00 AMRAP
10 Deadlifts (135/95#)
10 Double DB Hang Cleans (50/35#)
10 alt Renegade Rows (50/35#)
I did two rounds of deadlifts unbroken and then went 5-5. Everything else was unbroken. Really grippy. Finished with 8+17. Not my jam with all weighted movements.
Nick Momrik's Fitness Logs 