Friday, January 22, 2021

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.

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