12/29/23

My powerlifting program is over and it was nice to lift heavy and get some strength back ... programmed this crossfit conditioning session for myself and did it in my basement ... it was a solid session, felt decently fit despite not doing much crossfit lately. 

A.

For time:

42 Calories of Rowing

21 Strict Handstand Push-Ups

21 Ring Dips

21 Push-Ups

30 Calories of Rowing

15 Strict Handstand Push-Ups

15 Ring Dips

15 Push-Ups

18 Calories of Rowing

9 Strict Handstand Push-Ups

9 Ring Dips

9 Push-Ups

Rest 10 minutes then… 

B. 

500m Row
50 Alt Leg V Up
500m Row
50 V Up
500m Row
50 Alt Leg V Up
500m Row 

-Result = 

A = 16:03

B = 15:20 ... overall got a good sweat out of this ... surprised myself on the first part by getting all of the SHPU in two sets each round ... went 16/5 ... 10/5 ... 6/3 ... this is good for me, felt good after all the benching / strict pressing I've been doing despite not really raining SHSPU much lately.