16.4

Friday, January 22, 2021

Home Gym

1300

Warm Up

Hip Hammy

Wrist Mobility

Down facing scorpions

Thoracic openers

Glute bridges

Metcon

16.4 (scaled)

AMRAP 13

55 Deadlift (135#)

55 WBS (20# to 9')

55 Calorie Row

55 Hand Release Push-ups

This was tougher than I remembered.  I started the deadlift with a big set of 15, then 7/7 and then sets of around 5 until complete at around 8:30 (4:30), significantly slower than my previous efforts.  The WBS were equally tough and I started with a set of 11 then 6 and then sets of around 5 until completed at about the 4:00 mark (4:30).  The row was going smoothly and I was at 44 calories when time was called.  Total score was 154 reps.  Compared to 165 reps on March 16, 2016 and 162 reps on March 17, 2017.  I guess I should not be too surprised as muscle endurance is a training modality that I have been avoiding.  I don't mind a long chipper or quick rounds, but 3-4 minutes of any given movement is not something I look forward to.

I finished the row, rested a bit and then did AMRAP 3:00 of HRPU and got 36 reps.

Programming was from Vintage Crossfit.

UPDATE 1/25/2021 - This WOD absolutely lit me up!  My posterior chain was sore all weekend and I struggled to do light cardio.  Today is the first day, I felt OK and I still avoided heavy weights.