My triceps, biceps, and front shoulders all were getting sore in the morning already.
Warm-up
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
10 Front Squats (45#)
6 Front Squats (95#)
6 DB Deadlifts (35#)
4 DB Hang Cleans (35#)
4 DB S2OH (35#)
Legs
4 Sets
12-10-8-6 Front Squats (125-135-145-155#)
20 Pulsing Goblet Squats (53# KB)
I didn’t wear a belt. Glad this was the 4th week and we can move on to something else.
4 Sets
12 Barbell Glute Bridge + 2 Banded Hip Abduction (105#)
20 Banded Frog Reverse Hypers
Conditioning
DB DT – 5 Rounds
12 Deadlifts (50#)
9 Hang Cleans (50#)
6 S2OH (50#)
I went unbroken each round, with mostly push presses. My grip was smoked and I probably should have set the dumbbells down after 11 deadlifts for a very short break because the cleans really sucked. Finished in 6:28.
Midline
50 Leg Lifts
50 DB OH Crunches (50# DB)
50 Oblique Heel Touches
50 V-ups
50 Hollow Rocks
50 Plank Hip Dips
Oh my! I went 25-15-10 on the leg lifts. Could barely do hollow rocks and had to limit myself to all 5s. Then I finished with 2×25 hip dips. Took me 9:13.
Drove home from the lake today and got the lawn cut. Then out in the garage around 4:30.
Warmup
80’ Lateral Monster Walks
80’ Monster Walks
10 Monster Squats
10 Monster Toe Touches
10 Front Squats (45#)
5 Front Squats (95#)
Legs
4 Sets
12-10-8-6 Front Squats (115-125-135-145#)
20 Pulsing Goblet Squats (50# DB)
Was up 10# on every set again and the weight felt the best it has in the three weeks of this. Went up from the 45# KB too.
4 Sets
10 Barbell Glute Bridge + 2 Banded Hip Abduction (105#)
15 Banded Frog Reverse Hypers
Was up 10# here. Should probably do more reps on the frogs or wear ankle weights.
Conditioning
10:00 AMRAP 2-4-6-8…
Burpee Pull-ups
Power Cleans (115/80#)
I didn’t wear grips since it was single pull-ups. I did a double power clean and then went singles in every other round. Got through 6 rounds plus 2/14 burpee pull-ups.
Midline
4 Rounds (20s/10s)
12 Weighted Crunches (feet in air, 20#)
16 Bicycle Crunches (slow)
12 DB Pull Thru’s (60#)
22 Hollow Rocks
Those slow bicycles are a whole new ballgame. I felt like I was cramping each time I rolled up from them.
Went up 10# of each set of front squats. Felt much easier than last week. I did wear the belt again.
4 Sets
10 Barbell Glute Bridge (95#) + 2 Banded Hip Abduction
15 Banded Frog Reverse Hypers
Went 20# heavier than last week and it was no problem.
Conditioning
30:00 AMRAP
10 Pull-ups
15 cal Row
10 DB Push Press (50#)
15 cal BikeErg
10 Renegade Rows (50#)
15 cal SkiErg
I should not have gotten that Taco Bell for lunch! I was able to go unbroken for the movements, but I felt gassed on the machines. Only needed five more calories to finish the 6th round. This workout got me.
Walked 18 holes on Monday morning. Got a nasty migraine yesterday that affected most of my day, so I didn’t get in a workout. Out in the garage at 4 today.
Warm-up
80′ Lateral Monster Walk
80′ Monster Walk
10 Front Squats (45#)
Legs
We decided to take some inspiration from DLB and go outside our comfort zone for something new.
4 Sets
12-10-8-6 Front Squats (95-105-115-125#)
20 Pulsing Goblet Squats (45# KB)
So much burn in this superset! I wore my belt for both movements.
4 Sets
10 Barbell Glute Bridge + 2 Banded Hip Abduction (75#)
Real nasty through rounds two and three. I had a lot of misses on the rope but I wanted to do the pull-ups unbroken, which I did. Finished at 8:11 in a pool of sweat.
Then we spent two hours putting up the two big posts! Won’t be long now!
Ready for some normal June weather, because this 80+ bullshit is here way too early!
Warm-ups
20 PVC Passes
10 Air Squats
5 Front Squats (95#)
Strength
Shoulder Press
10×45#
6×75
3×95
2×115
1×135
1×150
1×160
1×167.5
1×172.5
I think I put the belt on for 150+. Maybe could have done up to 180 or close today, but this was heavy enough and didn’t want to tweak my back going in to 63 front squats.
Conditioning
18-15-12-9-6-3
Front Squats (115#)
Bar-facing Burpees
Scaled it back from 135, which was the right call. I wore a belt and adjusted between movements. Was able to do every set of squats unbroken and kept a steady controlled pace on the burpees. It felt better than expected and finished in 11:06. So sweaty!
About a week ago I hit a squat clean double with 220 so I was confident I could squat that for four reps. I put 225 on the bar and started the clock. If it felt good I’d stop after two reps and have a good idea of what to add to the bar. It did feel good and I had 250 in my head so that’s what I went with for my next set. Made it, but the third and forth reps were getting iffy so that was enough for me. I haven’t had that kind of weird on the bar in a couple of years.
This one looked really bad on paper. In reality it was just really fucking boring. Keep picking up the bar for one more rep and then another one. I kept a pretty solid pace and finished the cleans at 7:45. Then I went 50-45-36-30-41-38-29-27-3 on the double unders to finish in 12:06.
Last night both B and I were wrecked from that session!
Warm-up
5:00 BikeErg (2,506m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
5 High Hang Muscle Clean (45#)
10 Front Squats (45#)
High Hang Squat Clean + Hang Squat Clean + Squat Clean
2 @ 95
1 @ 135
1 @ 155
1 @ 175
Weightlifting
High Hang Squat Clean + Hang Squat Clean + Squat Clean
2 @ 75%
3 @ 80%
2:00 Rests
My biggest recent clean was a 260 pound power clean at the end of February. Since I haven’t been squatting, I scaled back a little bit to 185-185-195-195-205. Started wearing a belt with 155 during the warm-ups. The working sets were a struggle; these legs don’t remember how to squat! I sure was glad I decided not to front squat yesterday.
Conditioning
6 Sets
2:00 AMRAP
20 cal BikeErg
MAX Distance Farmer Carry (60# DBs)
1:00 Rest
Was written using 100s but I didn’t feel like loading up my handles, especially with it being cold outside so there was a lot of turning around in the garage. This was a different type of workout. I kept getting faster on the bike. I started losing my grip in the last three sets at around my 10th time across the garage, which is about 20 feet. I went 12-13-14-14-14-15 times the 20 feet.
Went far a three mile walk last night. My lats are a bit sore. Out in the garage at 4pm.
Conditioning
Teams of 2 (cals each)
50-40-30-20-10 / 35-28-21-14-7 cal BikeErg
Brandi went first, so I’d have the shorter rests. I picked up the pace each set. We finished in 14:36. My legs were burning near the end, but a pretty good warm-up for some squatting.
Gymnastics
7 Sets
3 Handstand Kick-ups
Done after each set of front squats. Starting to get some of the feel back already.
Strength
Front Squats
10×45
5×95
5×115
5×135
5×155
5×175
5×185
Felt heavy, but overall pretty good. Easing back in to some squats in case there is a test during the AGOQ. I belted up for the last two or three sets.
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. 🙂
Probably did about 8 sets of 5 kick-ups. Had some really good ones where I was holding for 4-5 seconds I think.
That completes the 4 week program. We made so much progress in that time. We’re going to continue a lot of the drills and try adding some other ones I’ve found. I’ve already written the first 2 weeks of our phase 2.
Legs
4 Sets
8/8 Landmine Curtsy Lunges (145#)
3 Sets
8/8 Bulgarian Split Squats (35-40-45# DBs)
8 DB Stiff Leg Deadlifts (60# DBs)
3 Sets
10 Front Squats (85#)
8/8 Lateral Step-downs (50# DB, 15”)
2 Sets
10/10/10 Calf Raises (60# DBs)
Conditioning
5:00 AMRAP 1-2-3-4-5…
Burpees
HSPU
When we did this on April 14th I got through the 7s + 10, which was a big PR at the time. Today I was able to stay unbroken, even though my HSPU got slow with some pausing. Another PR, by 11 reps this time, finishing the 8s and then getting 5 more burpees. No doubt the handstand work is helping a lot here as well.
Nick Momrik's Fitness Logs 