CrossFit 260310
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double-unders*
20 seconds of rest

Subbed assault bike cals for doubles. Used 44-pound kettlebells and did SA push press, alternating arms each round. Was sucking wind by the third round. Nowhere to really catch your breath here. 

176 total reps 

push press: 17-13-16-11
deadlifts: 22-20-21-19 
assault bike: 10-9-9-9

Workout 68 - RowErg - Ready to Rip
Warm Up: 
1:00 @20 Easy
2:00 @22 Moderate
3:00 @24 Moderate-Hard
4:00 @26 Hard
3:00 @26 Hard
2:00 @26 Hard
1:00 @26 Easy
Take 1:1 rest between intervals, paddling lightly.
 
Workout:
4:00 Test - Time Trial - Hard Effort

The time trial will be at a sub-max effort. Didn't have the push in my legs to really make this one hurt. 

Finisher
5:00 AMRAP
5 Front Plate Raises
10 Plate Bicep Curls
5 Plate Presses 

Held 25# plate and finished six full plus 4 front raises.  

Bambi 
Run 300m*
-then-
21-15-9 reps of 
GHD sit-ups
AAB cals
-then-
Run 300m

Ever wonder how Bambi felt his first time on ice? If you haven't you'll surely know after this one. Subbed 1000m rows for the runs, but these were held at a easy-to-moderate pace. A better sub would be HARD 500m sprints at the start and finish after your legs are nice and toasty. Used Rogue GHD and Assault Bike Elite.

Strength
Bench Press 3x2 
SA Banded Triceps Pushdowns (12 each arm)

205-225-235 pounds 

The 235-pound bar was slow, but both lifts went up successfully. 

Rowing Intervals 

Get on your Concept 2 -> Press Menu -> Select Workout -> Custom List, and select v2000m/3:00r...
2000m
3:00 rest
1500m 
3:00 rest
1000m
3:00 rest
500m 
3:00 rest
*20 abmat butterfly situps between rounds

Kept this as a chill recovery effort out in the garage at the end of the day. Sit-ups were unbroken. 

Workout 23 - RowErg - Dare I Say Damper Change? 
As The Flywheel Spins Podcast 

Workout:
3 Min Interval
1 Min @20, 1 Min @24, 1 Min @28
30 Sec REST
*Each interval change damper as follows: 3, 7, 1, 9 & 5
*DF at each damper setting:
3 @ 93; 7 @ 159; 1 @ 82; 9 @ 190; 5 @ 120 

The rower needs to be cleaned in a bad way - even with the damper at 9, the drag was only 137. This would be a better workout to perform on a clean machine in the garage. Last interval was a cooldown at 20spm. Didn't have the push in my legs after yesterday's front squats. 

Midline

5X 12+:10 seconds Hollow Rocks + Hollow Hold

CrossFit 260304 

Back Squat 8-8-8-8-8 reps

115-135-145-155 pounds

Opted for front squats this morning. Put in solid warmup on the rower and 10 sumo, 10 narrow and 10 standard air squats before jumping in. Only did four sets because I had to 💩 but weights were going up smoothly. Look back at recent 5-rep front squat days to get an idea of your capacity. 

World Rowing Series 2025 Challenge 2: Yin-Yang

3 minutes at r30 or above

1 minute rest

3 minutes at r15 or below

Score: 1360 (20m penalty) 

Your goal is to row as far as you can each interval but secondary aim is to row the same distance for each interval. Your score is the total distance minus 5 meters for each meter difference between the two intervals. Turned the damper all the way down to 1. Good power output at this drag but ultimately splits will only go so low with the drag at 70.

Steady Burn
4 rounds for quality of:
12 sandbag cleans over shoulder (50-pound bag)
12 ball slams (15-pounds)
12 ab kickouts to left and right (6 each side)

Conditioning 
10 x :45 on / :35 rest 
🎯 2k+2

Was an odd mix of equipment available to me. Ideally, this would be done with a 30 or 40-pound slam ball. For the kickouts, pull your legs in to your chest and around a dumbbell before extending on either side. Even when done for quality, you will be breathing a bit with this one. Need to push a bit harder on the row intervals to hit the target. It is only 20 strokes, use the 35 seconds to breathe in and then spit fire on the working intervals!