Triple Five

Went to the gym in the afternoon with Molly before classes started.

Warm-up

  • 5:00 Echo Bike (50 cals)
  • 30 PVC Passes
  • Bottom Squat Hold
  • Ring Kip Swings

Gymnastics

  • 30 Muscle-ups

In January I did 3 reps every 45 seconds for a time of 6:55, so today I went every 40 seconds. Then I went 5-10 seconds early on my last two sets so I could break six minutes. Finished in 5:55 for a sweet PR. I wasn’t in danger of missing and felt good, so I can cut that down next time.

Accessory

6 Sets

  • 5 Weighted Ring Pull-ups (4×35, 2×26#)
  • 8/8 Kroc Rows (28kg)
  • 1:30 Rest

Strict ring pull-ups suck after muscle-ups and weighted ones are even worse!

3 Sets

  • 8 Pendlay Rows (supinated, 115-135-145#)
  • 1:30 Rest

These actually felt pretty good.

Midline

4 Sets

  • 6 Strict T2B
  • 20 Alternating V-ups
  • 45s Rest

It’s always weird going for that first strict toes to bar, trying to remember how to sequence it. This was absolutely fucking terrible!!! I had to break v-ups in round two and then do three sets in rounds three and four!

Gymnastics

Molly tried to help me out with handstand walking and we found some things to focus on:

  • Keep a neutral head position
  • Look with eyes (to help with head position)
  • Turn hands out
  • Push through shoulders
  • Bend knees forward to get weight going that way

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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