Four Rounds Worked Out

I’m surprised I didn’t get super sore from Sunday. I can feel it some but not bad at all. Out in the garage around 4pm.

Warm-up

  • 15:00 Airdyne (305 cals, 7.62 km)
  • Monster Walks

Strength

Back Squat

  • 8×45#
  • 8×95
  • 8×135
  • 8×165
  • 8×185
  • 8×205

Easing my way in and going by feel. Gotta build up the confidence and strength under load. Didn’t wear a belt. Stopped before I had to start straining on any reps.

Conditioning

  • 4 Rounds
    • 5/5 Single DB Hang C&J (50/35#)
    • 10 Burpee Box Jumps (24/20″)
  • 5:00 Rest & Repeat

I felt good the first time through with a time of 5:58. I was pretty much doing push presses the entire way for the jerks. In round one of the second time through I figured out that I could save time and energy by stepping up with my left leg from the burpee, stepping up the other leg and then get right into my jump from there. Made me faster and my second time was 5:34. Good and sweaty one!

When I came up with this one I was thinking it would be in the 4-5 minute range, so after a round or two I almost called an audible and switched us to three rounds. Glad we stuck with it even though in ended up being a longer time domain than I had planned. I’m really enjoying this style where you rest and repeat the same workout; gives me a chance to try some different things.

Midline

3 Sets

  • 30/30s Star Plank
  • 10 Evil Wheels

Oh boy, those star planks will get ya! Took me 6:35.

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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