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Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Thursday, February 18, 2021

"Flapjack" Vintage Crossfit

Thursday, February 18, 2021

Garage Gym


Warm Up 

2 minute row
10 active Sampson
20 hamstring sweeps
10 alt bird dogs
5 push-up to down dog
20 shoulder tap
5 glute bridge walkout

Comptrain Barbell Warm-up

Table Top Stretch
Down facing scorpions


For Time:

1000 m row
30 Deadlift (225/155#)
1000 m row

I scaled this to 35 HRPU and 107# Axle Bar Deadlift (17# bar + 45's).  It was still tough.  The rows took me around 5 minutes each.  The first round of push-ups was 2.5 minutes (7/7...2/2/2/2/2).  The deadlifts were actually pretty good at 6/6/6/6/6 and took about 3 minutes.  the second round of push-ups were better at 5/5/4/4/3/3/3/3/2/2/2 but took closer to 3 minutes.

Programming was from Vintage Crossfit.

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