Feeling pretty good after those squat cleans yesterday. Out in the garage at 9:45 to knock out the workout of the day for CFU.
5 rounds for time:
The bike was a sub for a 20 cal row. Knocked out the K2E in sets of 9/6 each round. Round times were 1:45, 2:01, 1:58, 1:53, and 1:49. Total time was 9:26.
Tried working on some muscle-ups afterwards but couldn’t get the rings strung up evenly so I gave up 😂
I don’t usually workout on Sundays, but since I’m trying the 3 on/1 off schedule, I headed down into the basement around 1PM after Quinn laid down for a nap.
I wanted to get some HSPU in so I modified a workout from CrossFit.com that I’d been wanting to try:
21-15-9 reps not for time of:
- Kipping HSPU
- Strict K2E
- DB Deadlift (2×50#s)
It was explicitly stated as “slowly” but I interpreted that to be “not for time.” I moved at a deliberate pace, and I was able to knock the HSPU out in sets of 5s and 4s, which felt pretty awesome. K2E were a bit weird since I did them from the makeshift pull-up bar I have in the basement. My feet drag the ground heavily at the bottom.
After the workout, I headed out for a 2 mile ruck with Tucker with 30# on my back.
Spent 20 minutes working up to a 1-rep max front squat. I worked up 135, 155, 185, 205, 225, 255. Then, I failed 3x at 270 😕. A bit disappointed in the performance today, but such is life.
9 min EMOM:
- Min 1: Max Front Squats (135)
- Min 2: Front Rack Barbell Hold
- Min 3: Max K2E
We capped each minute at :50 to allow for transition time. Here’s how I faired:
- FS: 16, 15, 12
- Hold: :50 all rounds
- K2E: 20 each round
That front rack got hard!
Jumped into the noon class today. Back on a pretty solid schedule with Charlotte’s new job. She’s able to take Quinn in the mornings, which means I get to hang out and get more work done early on in the day.
We started with a little EMOM to warm up:
8 min EMOM:
Odd: 4 Push Jerks (65/95/115/135)
Even: 5 Strict Chest-to-Bar Pull-ups
Push jerks felt pretty good, which was great because we headed into:
13 min AMRAP:
6 Push Jerks
10 Knees to Elbow
I scaled the push jerk weight to 135# instead of the prescribed 185#. I still had to end up breaking up the set of six around the fifth set. I ended up getting 8+2. All of the K2E were unbroken.
Afterwards, we hit the following finisher:
100 Hollow Rocks*
*Every 10 reps, do :30 plank
Joined in on the 11:30am Sprint class today while the mother-in-law watched Quinn again. The little guy did not sleep well last night so Charlotte and I were both functioning on maybe 5 hours of sleep.
The workout was:
8 rounds for time:
10 Push Press (35# DBs)
Everything was unbroken, but my grip was starting to fade on the last few rounds. It was also 20 degrees outside so a bit sprite to be running 🏃🏻
After the workout, I worked on some overhead squat strength:
E2MOM for 14 min:
3 OH Squats
I went 65, 95, 115, 135, 145, 155, 165 (f). Overall, I was pretty happy to hit 155. It felt really solid, and I should’ve hit 165 for sure. I just lost it on the third rep. Considering my 1 RM is 170# though, solid progress.
Double KB Front Squat (53/35)
Scaled to 35#s on the KBs since I have the comp tomorrow. Hit 9:35. Didn’t break anything, but I messed up twice on the DUs.
45 min AMRAP:
15 Clapping push-ups
Result: 8 rounds Rx
Filthy Fifty time!
50 Box jumps (20”)
50 Kettlebell swings (53lbs/35lbs)
50 Walking lunges
50 Knees to elbows
50 Push press (45lbs/35lbs)
50 Back extensions
50 Wall ball (20lbs/14lbs)
50 Double unders
25 Jumping Jacks
Tag! When your tagged:
5 KB Swings
7 Rounds for time of:
7 C2B Pull Up
7 Thruster (135/95#)
7 Knees 2 Elbow
7 KB Swing (70/53#)
I scaled the Thruster to 115#, but everything else was Rx’d. This one kicked my tail. Took me 34:37.
Team Air Assault Warmup:
Switch every 10 Cal (Each person goes 4 times)
1 Lap Bear Crawl
8 Burpee Broad Jumps
10 Barbell Goodmornings
25 Min AMCAP (As Many Cards As Possible):
Hearts – Box Jump Over (24/20″)
Diamonds – Deadlift (225-155#)
Clubs – AbStrap K2E
Spades – Burpee
Joker 1 – 400M M.B. Run
Joker 2 – 30 Cal Assault Bike
Jeremey: 36 cards Rx
I felt really crappy today from not eating enough carbs pre-workout.