I felt pretty good this morning, definitely much better than I did before the much needed rest/de-load days I took. This was a very challenging workout for me, HSW were challenging, especially the second round of the second and third sets. But, this was good training... this was the most HSW I've done in a workout since returning to crossfit a few months ago. Great stuff.
3 Sets:
2 Rounds of:
50’ Front Rack Walking Lunge (2x50/35)
50 Double-Unders
50’ Handstand Walk
50 Double-Unders
-Rest 5 minutes b/t sets-
3 Sets:
2 Rounds of:
50’ Front Rack Walking Lunge (2x50/35)
50 Double-Unders
50’ Handstand Walk
50 Double-Unders
-Rest 5 minutes b/t sets-
-Result =
5:40
6:35
6:49 ... most things consistent, I fell apart a bit on the last set of HSW and missed a few DU... but overall I really enjoyed the challenge of this and the humbling nature of training HSW.
PM Workout (1600)
Got in a quick squatting workout at home in the PM.
A.
A.
Every :90 for 15:
10x2 @78% (345#) 1RM Back Squat
10x2 @78% (345#) 1RM Back Squat
-Complete
B.
Front Squat - work up to a 1 RM / heavy single for the day
B.
Front Squat - work up to a 1 RM / heavy single for the day
-Singles = 315, 335# ... 335# is the most I've front squatted in a very long time ... haven't trained or done this movement much since injuring my T-spine in 2019. Zero pain with this movement and I am happy to train it again, but I didn't push the loading. Definitely more there, but just happy to get this in pain free.
C.
C.
10 Minutes shoulder/scap stability exercises.
-Complete
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