OK GO!

KB flow:
Fig.8 to tapback
Fig.8 to cross-snatch
Rack to lunge and press
Stand to rotational clean
Offset squat
X6-ish each side @ 16kg
Plus 2 each side @ 20kg
Fun 🤩

3x Push-up to bridge press
2×5 Double KB clean to thruster @ 16kg KBs
2×5 Rotor windmill @ 10kg DB

I resigned my CrossFit membership to save a bit of money given that I know I can train at home, but the truth is that motivation has been lacking. And in lieu of that, routine and discipline have fallen through as well. It has felt more like a time to be attentive to other things (work, relationship, family), and I’ve been tired. Still recovering from the Big Change, but making good progress too.

Today I worked on a variation of this flow (variation in the sense of trying to break it down and learn it, and getting it wrong):

The flow is demanding enough that it’s mentally engaging beyond counting reps or waiting for a timer and it has its own pace that counters the race to go faster and harder. It’s fun, and I plan to try more.

Warm up with inch worms, bear crawls, bird dogs (good!) and KB RTWs and halos.

3×6 KB Press @ 16kg

Then:

6 Swing, Clean, Push-Press @ 16kg KB

6 Bulgarian Split Squats @ 20kg

x3 rounds

Then:

3×12 Hammer curls @ 10kg DBs (hard!)

6 DB triceps kick-backs @10kg DBs

6 min bastard complex, slow and strict @ 10kg DBs

3 Rounds for Time:
30 Squat Cleans
30 Pull-Ups (jumping)
800m Run

30kg on the bar
35 min time cap

= 2 rounds + 30 cleans

Feeling tired after a poor night’s sleep (hot + mozzies) and this felt like a slog the whole way. Really just tried to focus on form for each rep.

Happy overall to get 90 cleans in the bag!

For time
100 Box Jumps (step ups)
100 Front Squats @ 25kg
100 DB Snatch @ 15kg
*EMOM 4 Burpees (100)

= 52 Snatch reps

Every 5 min x 4
9 Back Squats @ 55kg
*2min Recovery Row/Ride between sets

Then:

3 Rounds for Time:
20/25 cal Row
25 Wall Balls

8min cap

8 TGU each side @ 16 kg KB

Then:

Every 4 minutes x 3
100m Run
8 Hang Clean & Jerks
15 Tuck crunches
8 Hang Clean & Jerks
100m Run
@ 30kg bar
*rest 1 min rest between rounds

In Pairs, AMRAP 30:
5 Ring rows (rx: Pull Ups)
10 Wall Balls
15 Double Unders

*Alt Full Rounds
On the 0:00, 5:00, 10:00, 15:00, 20:00, 25:00
Run 200 Meters together
@ 20lb ball

= 18 rounds + 8 reps

Hard, fast, and fun. I think we got 18 rounds + 8 reps in. Ran well, light on my feet. Didn’t stop moving the whole time.

EMOM 8
5 Kipping high-knees (T2B sub)

Then:

Every 4min
200m Row >30spm
9 DB Deadlift e.s.
9 DB Hang Snatch e.s.
@15kg DB
x5 Rounds

Lotsa fun. Accidentally stopped the clock at round four.

Forgot to stop the clock! 🤦🏼‍♂️

Every 90 x 8
3 Top Half Deadlift
3 Bottom Half Deadlift
3 Full Deadlift
@ 60kg

Then:

AMRAP 10
5 Clean & Jerks
7 Front Squats
5 Burpees Over Bar
@ 30kg