Feet, Hands, Hands, Feet

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.

Warm-up

  • 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.

Conditioning

CrossFit Open Workout 21.1 – 15:00 Time Cap

  • 1-3-6-9-15-21 Wall Walks
  • 10-30-60-90-150-210 Double Unders

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?

Midline

3 Rounds

  • 10/10 Banded Rotations w/ 10s Hold on each side (red band on rig)
  • 12 Seated Leg Tucks
  • 30/30s Side Plank
  • 15 OH Plate Crunches (55#)

This was a good one. Took about 12:40.

Cycling AMRAPs

Not enough sleep again. I did take a 35 minute nap this afternoon though. Workout at 4.

Warm-up

  • 3:00 SkiErg (696m)
  • 3 Sets
    • 10 Air Squats
    • 10 PVC Passes
    • 10 Scap Push-ups
  • 30 Hops

Conditioning

3 Cycles

  • 4:00 AMRAP
    • 18 Russian KBS (53/35#)
    • 12/8 cal BikeErg (standing)
  • 2:00 Rest
  • 4:00 AMRAP
    • 30 DU
    • 12/8 cal Row
  • 2:00 Rest

This really escalated! I missed a double under in three of the four sets in cycle one, went all unbroken in cycle two, and missed in two sets of cycle three. Need to get rid of those misses before the Open! Going between the two different AMRAPs was a fun way to mix it up. My scores for the first one were 3+6, 3+15, and 3+18 and for the second they were 3+30, 3+34, and 3+35.

Midline

3 Sets

  • 20 OH Leg Lifts (25# DB)
  • 20 Seated Leg Lifts over DB
  • 20 OH Sit-ups (25# DB)
  • 20 Plank Hip Dips
  • 1:00 Plank
  • 1:00 Rest

I don’t remember the last time a plank felt so difficult! In sets 2-3 I had to take a 10 second rest after the hip dips and I went to my hands because my position on the elbows was failing. I was able to do the other movements unbroken though. Finished in 13:11.

Was pretty exhausted after today’s work.