Desire - Pull It Together

Tuesday, February 23, 2021

Garage Gym

1300

Warm Up

box step up

active Sampson

alt bird dog

shoulder tap

active Spiderman

inch worm to push-up

2 minutes easy row

Comptrain barbell warm-up

pigeon stretch

saddle stretch

Metcon

"Desire"

AMRAP 5

Burpee Box Jump Overs (24")

rest until substantially recovered then

"Pulling It Together"

AMRAP 13

600 m row

9 deadlift 185#

12 single arm dumbbell burpee box step over (20")

Desire is a CFG standard workout that was a good substitution for the Crossfit Vintage program that I was modifying.  CF Vintage called for 50 burpee box jump overs resting to the 7:00 and going right into Pulling it Together at 275# and 24" for men.  I would not have finished and certainly was not prepared to pull 90% of my 1RM on deadlifts.

Desire 

5/21/2019 - 31 reps

8/26/2019 - 32 reps

12/23/2019 - 32 reps

3/2/2020 - 28 reps

2/23/2021 - 28 reps

I started out and was maintaining a good 6.5 reps per minute, but slowed down the last 2 minutes.

I ended up resting/prepping about 9 minutes before starting Putting It Together.  My rows were on a 2:30 pace and took me around 3:00 minutes.  The deadlifts were OK.  I did 4-3-2 quick singles, with pauses between subsets.  185# was a good challenging weight.  The SA DB box stepovers sucked.  Not sure what weight was recommended, but I should have gone unweighted.  I managed 1 Round + 14 reps (I completed 4 of 12 step overs on Round 2 and had no desire to complete the round).

It was nice to be wodding in the garage again.  My wife had an appointment so I was enjoying having the whole garage at my disposal.