11/8/19

Today was, in retrospect, a good workout. It is just rough as fuck coming off this marathon and getting back into CrossFit. I am very excited to get back into good shape... felt very flat today, but got everything in and tried to enjoy myself. 

Warmup: 
3-4 Rounds Not for Time
Quadruped Crawl 12m SLOW
rest 15sec
12 Scapular Pull Ups
rest 15sec
6-8/arm Half Kneeling Bottom Up KB Press
rest 15sec
75 Single Unders
rest 90sec

-Complete, 3 rds 

A) Strict Press

In 12mins max build to a 1RM in the Strict Press

*FILM FOR YOUR REFERENCE LATER 

-Singles = 145#, 165#, 175# ... probably more there, 175# felt easy 

B) Weighted Pull Up

In 12mins max build to a 1RM in the weighted pull up

*FILM FOR YOUR REFERENCE LATER 

-Singles = 53#, 72#, 88# 

C) For Max Reps

3mins AMRAP
Strict Pull Ups

rest 2mins

3mins AMRAP
Strict Handstand Push Ups

Scaling Options
- Ring Rows for Pull Ups
- Pike Strict HSPU for Strict HSPU

-Pull-ups = 35 reps

-HSPU = 21 reps 

D) EMOM x 20mins

1st - 30sec KB Front Rack Loaded Wall Sit
2nd - AB 30sec @ tough effort
3rd - 4-8 Strict Toes to Rings
4th - 10 DB Hammer Curl to Press (30/20)

-Complete ... got 8 reps on the toes-to-rings every time ... the wall-sit was loaded for 3 minutes with 2 x 35# KB and then had to ditch the loading the last two sets ... legs were just burning up too much. Overall enjoyed this a lot... most intense movement I've got in the gym in a while. 

E)
ROMWOD

-Complete