I’m still trying to recover from that dreaded stomach flu so still feeling relatively weak👎🏻. But managed to fit in some good training!
Considering the Crossfit Open is literally around the corner – 7 days away to be exact- it’s time to kick it up a notch and start getting into the pain cave! Consequently, two past Open WODs were done back to back followed by some accessory work.
1. 11.6… 7 min AMRAP
3 thrusters @ 30kg
3 chest to bar pull ups
… continue up in 3s until time cap
I managed 15 thrusters and 8 C2B. The bar felt more like 50kgs than 30!
-5 minute rest-
12.5… for time
60 bar facing burpees
15/12 muscle ups
This took me 10:13. I felt surprisingly comfortable on the burpees and just kept a steady pace. The muscle ups felt decent today as I was using a lot more hip drive and power!
2. Accessory work
6-8 overhead stability lunge (see video)
15 barbell hip extensions @ 45kg
10 dead ball slams @ 20kg
20 weighted sit ups
20 weighted Russian twists