Don’t Bust Your Face

I was still feeling the tightness in the middle of my upper back last night and again this morning. The thing in my right hip hasn’t completely cleared out either. Went to 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hyper (50#)
    • Bottom Squat Hold
  • 2:00 Row (40 cals)
  • 3 Rounds
    • 10 PVC Passes
    • Front Rack Stretch
    • 10 Air Squats
    • World’s Greatest Stretch
    • 5 HR Push-ups

Strength

Front Squat

  • 10×45#
  • 5×135
  • 5×185
  • 3×205
  • 3×225
  • 2×245
  • 2×255

I think I started belting up with 185 just to be safe. Was definitely starting to feel heavy with 225 and I could feel that my core isn’t used to supporting the load. It’s nice to start squatting some weight again.

5 Sets

  • 6/6 Kroc Rows (70#)

The rows were done right after the first five sets of rows.

Conditioning

15:00

  • Buy-in: 50 cal Row
  • AMRAP
    • 30 H2H KB Swings (53#)
    • 20 Plate Burpees (55# comp plate)
    • 10 Front Rack Lunges (115#)

I did the row in 2:20 and then got through 3 rounds, the swings, and 10 of the burpees for 3+40. Rx was American KBS, so I figured the hand-to-hand would be a similar fatigue. The plate burpees are awkward and I didn’t find a good rhythm until I sprinted through my final 10, where I kind of did them with my face over the top of the plate so my feet were right there when I jumped them up and then on to the plate.

Rest day tomorrow.

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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