Russian Twist – Page 2 – Nick Momrik's Fitness Logs

More Lunges

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists

Legs

3 Sets

12 Lateral Box Step Overs (24”, 20# DBs)
140m TrueForm Run
15 Squat Jumps

3 Sets

16 DB Reverse Lunges (45#)
250m BikeErg
16 Plyo Lunges

3 Sets

12 Cossack Squats
12/12 Lying Side Leg Lifts (5# ankle weights)

B had to substitute a bunch of movements today because of something in her hip. Increased the weights, bumped the reverse lunges up to 16 from 12 and did two more leg lifts per side. The second part was really bad. Took us 30:26.

Midline

2 Rounds

10 Decline Plank w/ Foot Tap
24 Russian Twists (35# plate)
12 V-ups
10 Hanging Leg Raises
10/10 Hanging Oblique Knee Raise

22.1-ish

Warm-up

80′ Side walks
1,400m BikeErg
20 PVC Passes
10 DB Hang Power Snatches (15#)
6 DB Hang Power Snatches (35#)
1 Wall walk
8 Box Step Overs (24″)

Conditioning

CrossFit Games Open 22.1-ish – 15:00 AMRAP

3 Wall Walks
12 DB Hang Power Snatches (35#)
15 Box Step Overs (24”)

Over the last two years, fitness priorities have changed a bit. Almost every year I’ve come out of the Open with some type of back injury, so the focus now is on staying healthy for the rest of life; I don’t need to be hobbling around because I wanted to prove myself in some workout. So I scaled back the weight and limited bending over on the snatches to save my back. Also decided on step overs, which give a great workout as well. It was a great workout and I got through 7+5.

Midline

2 Rounds

20 DB Punch Sit-up (10# DBs)
20 Russian Twists (10#)
20 Lying DB Overhead Pullover (knees up, 30#)
20 Renegade Rows (30#)

Tried some new movements.

Remove the Wall

Conditioning

5 Rounds

10 Renegade Rows (50#)
10 Incline Back Fly (20#)
~190m Row
8/8 Lateral Step-downs (12”)
12 Reverse Lunges
~180m TrueForm Run

Parter-ish workout with B, so the distances are rough estimates of what I was getting. Took us 21:59.

Gymnastics

We did some spotting and worked on not relying on the wall for handstand kick-ups.

Midline

Tabata

10 alt Single Arm Single Leg V-ups (8# DBs)
9 Leg Raises
20 Russian Twists (45# plate)
14 alt Side Crunches

Air on the Side of Caution

My triceps are still sore and my ass is getting pretty sore from the plyo lunges.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches

Legs

3 Rounds

250m TrueForm Run
15 Sumo KB Deadlifts (70#)
10/10 Lateral Step-ups (20”, 20# DB)

3 Rounds

500m BikeErg
12 DB Reverse Lunges (30#)
20 Air Squats

I didn’t do the 12 dumbbell squats like last week because they really lit up my back for a couple of days, not in a good way. See what I did with that post title? 😉

Midline

Tabata

20 Pike-ups
30 Oblique Hell Touches
16 alt V-ups
40 Russian Twists

Pump the Brakes

I’m definitely feeling some fatigue and head fog from the booster shot. So I went easy on the workout.

Back

4 Sets

12/12 Single Arm Incline DB Row (25#)
12 Incline Back Fly (15#)

4 Sets

10 Straight Arm Lat Pulldown (49#)

4 Sets

10 Lat Pulldown (93#)

Conditioning

16:00 EMOM (alt)

100 Jump Rope
15 cal BikeErg
24 Reverse Lunge
15 V-ups + 40 Russian Twist

Heavier Dumbbells for Legs

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
Trunk Rotations
Hip Circles

Leg Conditioning

4 Rounds

500m BikeErg
10 Double Dumbbell Squats (30#)
16 Double Dumbbell Curtsy Lunges (30#)

4 Rounds

250m Row
10 Double Dumbbell RDLs (60#)
12 alt Double Dumbbell Box Step-ups (20”, 45#)

Increased all of the weights for both circuits. This was getting really gripped in the final couple of rounds.

Midline

3 Rounds

30s Dragon Flags
30s Plank Knee to Elbow
30s Tuck-ups (25# plate)
30s Russian Twists (25# plate)
30s OH Sit-ups (25# plate)

Pump & Core

Warm-up

20 PVC Passes
8 Dumbbell Bench Press (30#)

Pump Session

8-6-4 DB Bench Press (60#)
8-6-4 Seated Cable Rows (126#, wide bar)
12-9-6 Weighted Push-ups (12# vest)
4-3-2 Strict Chin-ups

Increased the push-ups from the 10-8-6 last week.

Midline

2 Rounds

20 V-ups
20 Plank Hold Knee-to-elbows
20 Reverse Crunches
20 Side Plank Pulses
20 Side Plank Pulses
20 Alternating V-ups
20 Lying On Back, Single Leg Raises
20 Oblique Crunch Heel Touches
20 Russian Twists
20 Lying Leg Lifts

Much better this week, finishing in 7:28.

Four Rounds is the Ticket

Got started shortly after 3 so we could get to work on countertops.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
Trunk Rotations
Hip Circles

Leg Conditioning

4 Rounds

500m BikeErg
10 Double Dumbbell Squats (25#)
16 Double Dumbbell Curtsy Lunges (25#)

4 Rounds

250m Row
10 Double Dumbbell RDLs (50#)
12 alt Double Dumbbell Box Step-ups (20”, 40#)

Increased to four rounds this week, which was the sweet spot. Was better doing the Romanian deadlifts right after the row too.

Midline

3 Rounds

30s Dragon Flags
30s Plank Knee to Elbow
30s Tuck-ups (25# plate)
30s Russian Twists (25# plate)
30s OH Sit-ups (25# plate)

The sit-ups were much better using my AbMat and having my feet anchored under 40 pound dumbbells.

Kristi’s Core Blaster

Warm-up

20 PVC Passes
10 Toe Touches
10 Air Squats
Shoulder Mobility
2×10 Kip Swings
Wrist Mobility
3×3 Handstand Kick-ups
5 DB Hang Squat Cleans (25#)

Conditioning

4 Rounds

10 DB Hang Squat Cleans (25#)
15 Pull-ups
10 DB-facing Burpees

It was nice going light, though I haven’t done much squatting in quite some time. Was able to keep the pull-ups unbroken and finished in 8:49.

Midline

4 Sets

15 V-ups
30 Russian Twists (25# plate)

Oooff this was a quick nasty one. Took me 3:59, without any rest between rounds and doing unbroken twists.

https://www.instagram.com/p/CWd1CptA-_y/

High Rep Pump

Still working all day, especially during the week on the kitchen.

Warm-up

20 PVC Passes
Various other moves with the PVC
10 DB Bench Press (25#)
10 DB Bench Press (45#)

Chest & Back

8-6-4 DB Bench Press (60#)
8-6-4 Seated Cable Rows (126#)
10-8-6 Weighted Push-ups (12# vest)
4-3-2 Strict Chin-ups

We switched up the pump session this week and it was great.

Midline

2 Rounds

20 V-ups
20 Plank Hold Knee-to-elbows
20 Reverse Crunches
20 Side Plank Pulses
20 Side Plank Pulses
20 Alternating V-ups
20 Lying On Back, Single Leg Raises
20 Oblique Crunch Heel Touches
20 Russian Twists
20 Lying Leg Lifts

Hadn’t done this in months. So terrible. Took me 8:56.