9/15/25

 AM Workout (0615) 

Today was a super solid class workout ... gymnastics work was fun and tough and the conditioning, while seemingly simple, totally wrecked me... probably the closest I've been to puking during crossfit in a very long time ... I totally gassed out after the 3rd set and just tried to survive ... solid class session... looking forward to a pump later. 

A.

EMOM 10:

Odd Minutes: 3 Scap Pull-ups + 2 Strict Pull-ups + 1 Kipping Pull-up

Even Minutes: :20-:30 Nose-to-Wall Handstand Hold 

-Complete ... got :30 on the HS each set and they felt really solid ... much more-so than ever before. 

B.

EMOM 5: 

2-10 reps (capped at :30 of work) of Ring Muscle-ups 

-7,7,7,4,4 ... was trying to get 7 across ... but definitely fatigued there toward the end. 

C.

Every 3 for 15 (5 sets of): 

9/6 Cal Echo Bike

9 Burpees to Plate

9/6 Cal Echo Bike

-:47, :58, 1:17, Cap + 3 cals, Cap + 5 cals ... each round was capped at 1:30 ... totally gassed out. 

PM Workout (1500)

Had a fun chest workout this afternoon... felt strong throughout and got a solid pump. 

A.

Bench Press 

Week 1 (5's): 65% x 5, 75% x 5, 85% x 5+

-185# x5, 205# x 5, 230# x 11 

B.

Bench Press

3 sets x 10-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-205# for 3x10

 

C. 

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

185# for 10,8,8 

D.

Hammer Strength Incline Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-140# for 3x7 ...rough after the benching 

E.

Hammer Strength Low Press

3 Sets: 8-10 reps

Rest 1-2 minutes

-120# for 3x10

F.

Machine Bench Press (can sub regular bench or DB Bench)

7 Sets: 8-12 reps 

Rest :45 

-120# for 10,8,8 and then 115# for 5x8 

G.

Rope Tricep Extensions 

7 Sets: 8-12 reps 

Rest :45 

-52.5# for 7x12