10:00 Gymnastics Warm Up:
Rounds of:
- 6 Reverse Hypers
- 4 Controlled Toes to Bar
- 2 Handstand Push Ups (back pack style, full range of motion)
- 1 Muscle Up attempt (I say attempt because I went 0/3 today)
SWOD:
Press:
- Warm Up Sets: 65x 3 presses, 3 push presses, 3 jerks, 115x 2 of each, 155x 1 of each, 205x 1 push press and 1 jerk, 245x 1 push press and 1 jerk, 295x 1 jerk, 335x 1 jerk (PR!)
- Work Sets: 206x3 (3rm PR!), 195x5 (5rm PR!), 180x7
Front Squat:
- Warm Up Sets: 70x5, 160x4, 250x3, 300x2, 340x1 (PR!)
Metcon:
Four rounds, each round consists of 3 cycles of the following:
- 2 Front Squats @ 275 (80% of 1 RM)
- 10 Plate Slams @ 45 lbs
- 1 Rope Climb - 15 feet
Rest 2 minutes between rounds.
I got 2 rounds in and had to quit. I literally could no longer grip the rope. Guess I found something else in gymnastics I need to start working on. I did another 2 rounds of front squats and plate slams to make myself feel better about quitting. That was officially the second workout in my CrossFit career that I have had to quit. The other being "Kalsu" which is just terrible. Oh well, tomorrow's another day. At least I hit some good weightlifting PR's.
Below is a picture of the damage 6 rope climbs caused me. I wore high socks, but obviously I need more protection that that! As I type this it's raised even more! bc
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| I should've subbed rope climbs for rowing. When in doubt, row it out! (Just kidding, do the rx'd movements.) |
I tape my legs and wear high socks.It works partner...
ReplyDeleteFor reals. Next time, Jenny. Next time...
ReplyDelete