15-12-9 Power Snatches (85lbs) Box jumps (24 inches) Directly into: 15-12-9 Overhead Squats (85lbs) Lateral Burpees over the bar
It was hard to get going on this morning workout. I felt like I was resting too long after my short set, and I was. I broke the sets into 5-5-5, 4-4-4, 4-5 on the power snatches and unbroken on the Overhead Squats. Everything else I was able to move right through.
Both pieces took around the same time a little over 6 minutes. Next time I will build up to a heavier Snatch and Overhead squat to open my shoulds up a little more.
After my slight case of rabo, I decided to take it easy and rest my body for a little over a week. Besides walking and a little core work I let my body recover until now.
For my first workout back felt slow and long, and it was. All three movements are low skill and intend to get my body moving.
4 Rounds for time: 12 Box jumps (24/20 in) 21 Front squats (125/85 lbs) 500 meter run
The most humbling part about this workout was how weak and slow my body still felt. I was no longer sore and my body felt rested, however, I didn’t have the ability to push or pick up the pace like I would normally have tried to do. This was eye opening and also means I might need to give myself a little more time to recover.
Workout #3 of the 2019 CrossFit Open introduced a new movement; strict handstand push-ups. I’m normally thrilled to have a gymnastics movement in the mix but these are my least favorite.
Let’s break down this workout, Dumbbell overhead walking lunges are just awkward and slow, I switched arms every 25ft which kept me moving. Dumbbell box step ups were not horrible besides the first 10, transitioning from the lungs to a weighted step-up was painful at first but my legs came around.
It was all about finishing the lunges and step ups as fast as I could to give myself as much time as possible on the wall. I completed 20 HSPU in 3:45 with several no reps. To be honest it was the goal I set in my head before starting the workout. looking back at my form, I could have moved my hands 3 inches off the wall, this would have prevented me from falling off as much as I did. Guess I will need to rest the workout another time.
For Time: 200ft. Dumbbell Overhead Walking Lunge (50/35lbs) 50 Dumbbell Box Step-ups (50/35lbs) 50 Strict Handstand Push-ups 200 ft. Handstand Walk
10 minute cap. If not completed, record total reps.
Cold, dark, wet, early, tired the list of reasons not to workout could go on forever. After hitting snooze several times I decided to suck in up and workout even if its not my best performance.
Feeling pressed to get this workout done. I jumped into this sprint and it took me 2 rounds to finally feel warm. Even if it wasn’t my best performance, I made time for myself, my health and I made it to the office on time. Win, win!