Started the week off by heading to the 5am class. Feeling pretty good. Went for a 3 mile walk yesterday to work out any lingering soreness. I didn’t sleep well for some reason, but otherwise, ready to attack the workout.
After a warm-up, we started building in weight through the following EMOM.
E2MOM x 10 min:
5 Deadlifts building in weight
5 Box Jumps
I built in DL weight 135, 225, 275, 295, 315. Box jump height was 30” across.
For the working sets, we had:
E3MOM for 15 min:
5 Deadlifts @ 315#
5 Box Jumps @ 30”+35# & 25# plates
Deadlifts felt heavy today! I wasn’t sure if it was the early morning lifting or what, but my back was feeling tight. Got through it though.
Back on 7/7/20, I had only slept a few hours the night previous so I knew I could do far better and probably PR.
10 min AMRAP:
5 Shoulder to Overhead (115#)
10 Deadlift (115#)
15 Box Jump
I moved consistently through everything and ended up PRing with 8+14! Really stoked about that. Rebounded each box jump and took a quick breath between the S2OH and deadlift each time instead of trying to hang on to the bar.
Back after my day off. It feels weird to take the day off of working out on a Monday since it’s usually my first day back. I ended up getting in a few miles of walking yesterday though so I was still moving.
Headed down into the basement today for a strength + metcon.
4 rounds of:
12 RFE Split Squats Each Side (BW, 20#, 40#, 50#)
12 TRX Hamstring Curls
Those split squats became surprisingly tough!
We did a variation on Fight Gone Bad with dumbbells. It felt just as terrible as the normal version.
3 rounds of:
1 min DB Thruster (50# total)
1 min DB Hang Clean (2×50#)
1 min Push-ups
1 min Box Jumps (20″)
1 min Burpees
1 min Rest
I didn’t keep track of my reps, but I know for sure I was getting 15 burpees each round.
Heavy snow outside today! Still wanted to get outside and move. I was looking for something lower body oriented that would keep me moving steadily for 20+ minutes. I got what I was looking for from CrossFit Linchpin.
20 Walking Lunges (2×50# DB in the hang)
15 DB Box Step-ups (20″, 2×50# DB in the hang)
20 Box Jumps (24″)
25 Push Press (2×50# DBs)
50 Abmat Situps
25 Push Press
20 Box Jumps
15 DB Box Step-ups
20 Walking Lunges
I moved at a good pace, but I also had to deal with the awkwardness of working out in a crowded garage, which was far from optimal. Still, I was sweating pretty good by the end of it! Push press were done 10/8/7.