CrossFit South Brooklyn

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Back Rack Reverse Lunge | WOD 5.31.17

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Back Rack Reverse Lunges

3 x 8

Heavier than Week 3’s 8s. Perform 8 reps on one leg, then perform 8 reps on the other.

Post loads to comments.
Exposure 6 of 8
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2 Rounds
AMRAP 6 Minutes:
6 Toes-to-Bars
9 Overhead Squats 115/75
15 Double-Unders

Rest 6 minutes between rounds.

The goal is to score the same and feel the same on each round. Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed. You should be able to do at least a few sets unbroken. The Overhead Squat weight should be on the medium side for you, unbroken, and something you could Snatch into the first rep. Scale Dubs to Singles as needed, or to 5 attempts to keep yourself moving.

Post rounds, reps, and Rx to comments.

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Odd-Object Lesson CrossFit Journal
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Comments

  2. 7am w/Ro and McDowell

    Back rack rev lunges:
    75#x8x2
    80#x8
    Most confident/organized I've felt on these, despite the sore Murph legs.

    WOD: 4rnds/4rnds + 3
    Scaled to kipping HLR, OHS @ 45#, 8-10 DU attempt per round

    Loved this. Focused on keeping my legs together and staying tight on HLR, pretty OK. First time I have done OHS in probably 6 weeks? Still didn't snatch it up, but felt good overhead and no pain(!!). DUs were happening in most rounds, 1DU-1single-1DU rhythm. Only got frazzled in like 1 round per set, and had more makes than misses. Win!

  3. I'm taking my mangled Murph hands as a sign from the universe that I need to take is easy a bit longer until my ankle is better, so I'm laying low this week. But I'm having serious gym FOMO!! Miss y'all.

    On that note, I'm considering doing some physical therapy to ensure it heals right. Any recommendations would be much appreciated!

  4. Murph DOMS indeed!!!

    Murph felt much better this year during – much worse the day after. Second time doing it Rx (sans vest), and a huge improvement for me. Last year was 67 minutes. This year was 48:19. 5 pull-ups / 6push-ups / 15 squats / 4 push-ups rep scheme. Unbroken on the pull-ups until the 18th round, which is huge for me. Push-ups fell apart much faster than I'd like – whole lot of doubles. Awesome 9 AM heat and enjoyed cheering others on the rest of the day. Many thanks to everyone who helped make it such a great day!

    Lunges: 125 x 8 x 3

    WOD: 3 rounds + 15, then 4 rounds + 2
    Took a while for my T2B to remember how to work.

  5. Guys yeah I feel like I did some major damage on Monday…. will I ever learn that drinking copious amounts of tequila is not a good recovery strategy?!

    That aside, I actually enjoyed Murph (the workout- I always enjoy the event) this year!!

    I had an upset stomach and wasn't sure I was going to do it at all but Kelly and Snickers and David were in my heat so I decided to do half with the intention of doing the full thing if I felt ok. When I was ten rounds in, I took a minute, then decided to do another five and then I decided to just finish it since I felt ok,

    I PRed by 8 seconds haha but really the major progress was all in my head. Last year I started crying about halfway through- I started to fast and couldn't keep it together. My head was in a bad space that week and I put a lot of pressure on myself to do 'well' and all of my emotions came out and it was a terrible experience. This year I didn't do any of that and I paced appropriately and it was a completely different workout.

    Time was 44:18.
    Broke it up as follows-

    5 pull-up
    5 push-ups
    15 squats
    5 push-ups

    Did the vast majority of 5's unbroken except a few sets of push-ups towards the end. Lots of breathing breaks and no pressure.

    Next year maybe I'll try the vest!

  6. OH, also just another quick plug for my apartment that's up for rent on July 1! Landlord will give priority to a referral (plus no broker fee!) so LMK if you're looking. It's a 1bd at 18th st & 4th Ave with a shared yard. $2k/month. Pics are linked in a post in the classifieds 🙂

  7. Working the last few days in PA. Made it back home a little late last night, so I dropped in on the 12pm class with Ro

    Lunges 115 x 6 x 3
    Still getting accustomed to heavier weight on the left leg, however, Its getting better.

    WOD:
    1st: 3 rounds completed, 6TTB + 8 OHS
    2nd: 3 rounds completed, 6TTB + 9 OHS + 20 Singles

    Overhead squats started getting messy around round 3.

  8. Monday was my first time doing Murph, even though I've been a member for almost 4 years! I was excited to do full volume since I couldn't do any pull-ups a year ago, and only in the last few months have I been able to increase my strict and kipping volume. I knew I would struggle with the push-ups, and half volume may have been more appropriate, but I really wanted to do the full thing.

    Finished in 71 minutes. Broke it up 5-5-5-15, but I think made the mistake of doing everything unbroken until it was no longer sustainable at the round of 13. Then lots of staring at the ground and being annoyed with myself for being the last person to finish in my heat. Between my disappointment and stress from work/life, after finishing I took a walk in the rain and cried for a bit. And then a little bit more when asked how I did.

    But taking a step back, I'm really proud that I did 100 pull-ups, almost all of which were unbroken. Next time I might try KharpZ's approach of breaking up the push-ups early. Thanks Charlie for sharing your experience last year. It convinced me that I should post and it's ok to cry sometimes 🙂 And thanks to everyone who gave me a hug on Monday. Also, had some push-ups in my warmup this morning and my body said no way, so laid on the ground for a bit instead. DOMS is no joke!

  10. YAS @Linda!!! Couldn't be more proud of ya, insanely cool to see all of your hard work is paying off.

    Didn't feel the DOMs until today, apparently yesterday I was on the juice. Which was cool.

    Yesterday:

    A) 3 rds for quality:
    1/2 turkish getups
    10 reverse samson lunges
    3 wall walks

    B) 3×6 single arm DB Press @ 30#

    C) 5RFT:
    1 power clean + 2 split jerks (AHAP)
    20 doubles
    *2 min rest between rounds*

    Rd1: 33s @ 155#
    Rd2: 35s @ 160#
    Rd3: 31s @ 165#
    Rd4: 33s @ 175#
    Rd5: 36s @ 185#

    STOKED about this complex. Don't normally have confidence to push weight over 175×2 so this was huge for me.15# PR for a jerk double. Powers were better than usual, not too star fishy, just a bit forward because i refuse to release my hookgrip as it gets heavier. All doubles unbroken.

    D) 1RM Jerk:
    193 (F), 173, 188, 198 (Fx2), 198 (debatable make-looked like wacky inflatable tube man overhead to recover this one), 203 (Fx2), 203# (PR!)
    OOOOOOK. So, I PRed, but i certainly do not own these weights. I was being stubborn and don't recommend anyone congratulate my meatheaded tendencies. But jerk technique was feeling crisper the more attempts I made so I was fine to keep going. My final make 203# was my best lift of the day. Solid catch, under fast. wooHOO!

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