Nik W. did a crossfit workout: WARM-UP 500m row, a c...

Track and share your training!

Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.

Sign Up
  • 0 miles
  • 01:10 time
  • 0:00 pace
  • 0 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
good CFP : box squats and thruster day 01:10

WARM-UP
500m row, a couple of mobility exercises then the new warm-up:

1×10 Pistols (each leg) [5x10 air squats]
1×10 HSPU [alt 1-arm strict press, 25#]
1×10 Ring Dips [red band]
1×10 Dead Hang Pull-ups [red&blue bands]

STRENGTH & SKILLS
Box Squats 5×2 @ 85% of 1RM, rest 60 sec, 120-130#
1st time doing box squats. It was a little awkward and I didn't know my 1RM for these. I just started low and really kept it too easy. We ran out of time for the last 6th set, unfortunately. Plus I'm still a bit sore from my Saturday squats and all.

WOD
EMOTM for 15 minutes:
2 Thrusters (135/95#) 70#
3 C2B Pull-ups [ring rows]

Finisher: 100 meter KB Overhead Carry (one KB in each hand), 2x25#

I haven't done an EMOTM or thrusters for some time, I like them both. I like that it gives plenty of rest time between rounds. 70# was enough, I would have liked to go heavier, but any more I think would have stretched my ligaments too much.
The OH carries were so much harder than they looked. I had to put them down several times, but I made it.

11 months ago