Heading to Regionals

My ass is sore from the split squats and the air squats probably contributed too.


  • 3 Sets
    • 30s Jump Rope
    • 10 Zombie Kicks
    • 5 Scap Pull-ups
  • 10 RDL (45#)
  • 10 RDL (135#)


E2M – 6 Sets

  • 12 RDL (185#, standing on 55# competition plates)
  • 8 Weighted GHD Sit-ups (20#)

My grip was starting to fail but I held on for every rep of every set. Have been doing them all with a double overhand to get in the extra grip work. Makes it extra hard when I add in the bonus sit-ups like this, but I had to get in my reps for the week with no other time left to do them.

And that’s a wrap on big strength sets! I enjoyed the lighter loads, but they got pretty nasty these final two weeks. I think we are going to do a little transition next week with our strength work due to Memorial Day and Murph being tough, but then we’ll start putting some weight back on the bar in our next cycle. Looking forward to some smaller sets and heavier weights!


20:00 AMRAP

  • 5 Back Squats (115#, no rack)
  • 10 Push-ups
  • 15 Box Jumps (24″)

We hadn’t done much longer stuff in a couple of weeks so we changed the workout from what we had planned. It was a good grind. Kept moving, did all push-ups unbroken, and did all box jumps with step downs. Was able to pick up the pace in the last 3 minutes and finished with 11 rounds plus the 5 squats and 4 push-ups.

I’ll get in a little ROMWOD action before leaving town this afternoon. Heading to Columbus to watch the Central Regional! Then back Sunday evening in time for Memorial Day “Murph” on Monday.

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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