Suicide Sprints

Final scores are in after the 4th workout of the CrossFit Games Open. Thanks to a good showing I made a big jump up to 1,241st out of 1,733 in the South West region and 17,235th out of 24,995 in the world, which puts me right around beating 30% of the mean in each, way above my goal of 10%. One workout remaining. I bet we’ll see deadlifts paired with one other movement.

Warm-up

5m Mini flight simulator (5-10-15-20-25-30-25-20-15-10-5 unbroken DUs)

I was only able to get up to 15 unbroken. My DU headache started about 1:30 in to the 5 minutes and I still have a bit of it 30 minutes after the workout. I may go see a chiropractor about my neck. Since I started having a little soreness there I haven’t been able to crack my neck, which I’ve always done. Maybe (hopefully) I just have a little alignment issue causing these problems.

Strength

5 Sets

  • 8-10 DB Push Press, 2-0-X-1 tempo
  • 45s Rest
  • MAX Dips
  • 3m Rest

I started with 35# DBs for the first two sets, then went 40#, 45#, and 50#, with 10 reps each round. The 50s were definitely my limit at the end. I used the rings for dips and was able to do 8, 7, 8, 7, and 5 dips for a total of 35.

WOD

5 Rounds

  • 20 yard Suicide Sprint (10y down and back)
  • 10 Burpees
  • 1m Rest

My kind of WOD. Splits for each round were within a 1 second difference. The one minute of rest was enough to catch my breath and keep going at full throttle. Finished in 6:32.

Now we wait for the final workout of the CrossFit Games Open to be announced…

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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