CFG - OPEN GYM
Stretch - Crossover Symmetry, Hip Hammy, trunk twists, pass through
Scales - front/back left/right
L-sit - 3 x about 8-10 seconds
Inversions - HSPU to 2 abmat x 3 reps, HSPU negative to 1 abmat, HSPU to 2 abmat x 1 rep
Plank - 90 seconds
The Other Total
1 bench press
1 overhead squat
Time cap: 30 minutes
I warmed up for a good half hour prepping all three movements. When I felt close to starts I went:
76 (167 lb)
167# was 9# under my recent PR of 176# on 12/8/2021
90 kg (198 lb)
198# was 3# better than my recent PR of 195# on 2/4/2019
45 kg (99 lb)
99# was 17# better than my recent PR of 82# on 4/8/2019
This resulted in a 211 kg or 464 lb total. I was disappointed in the clean and felt great about the bench press. I did not realize how much of an improvement I made on the OHS until I got back to my desk.
The Other Total is a Crossfit benchmark workout that was tested in the 2022 Quarterfinals. I did the movements in order, but I did use different barbells and racks. I was feeling a little beat up and did not feel like performing metabolic conditioning today.
I taped my thumbs, work lifters, knee sleeves and wrist wraps. Ideally, I would plan on 3-4 attempts per movement with about 2-3 minutes rest between sets.