5 minutes in overhead stretch accumulated with PVC + 5#

CrossFit Asymmetry Activation set

500m Row
10 Lunges
10 Goblet Squat
10 Press
10 Front Squat
10 Thruster



For time:


Thruster, 95#/65#
Bar Facing Burpees


I had planned on doing 11/10, 9/9, 8/7, 6/6, 9, 6, 3 for the Thrusters, but like our friend Mike Tyson has said, “Everyone has a plan until they get punched in the face.” During the first set of 21 Thrusters, I decided to break them up even more. I ended up going:


I did all of the burpees unbroken, just pacing myself with every rep.

Overall, I felt pretty good about my performance. I definitely could have done a better job with the Thrusters and doing fewer sets there. Will do this one in another three months or so to see how I’m fairing with my overhead work. My first official games experience is in the books. Two things to work on:

  • Overhead strength
  • Gymnastics (Muscle-ups, Handstands, etc)

Looking forward to next year!

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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