CFV · manifest
HUNGRY.
HUMBLE.
AWESOME.
“i don't have to — i get to.”
- 290 lb → 2027 open competitor
- quitting is a habit too
- consistency, not perfection
2026-W20 · Los Angeles
Wednesday 2026-05-13
Focus
Gear up for CrossFit Open. Maximize capacity. Conjugate & CrossFit classes.
Weaknesses: Pulling · Overhead · Inverted · High skill (oly + gymnastics / kipping) · Running · Single-arm lat work · Double unders
Wednesdays active recovery. Wednesdays & Sundays rest days. ~2 hours/session.
No programming for Wednesday. Rest day, travel day, or not yet scheduled.
PT · Dr. Kaytlyn Wells
Day A.5 — no floor (10 exercises)
- Pec Mashx1 · 1 min
- Tricep Releasex2 · 12
- Barbell Lat Smashx1 · 1 min
- Side Lying Complexx2 · 8
- Scap Punchesx2 · 15
- Shoulder Adduction + Shoulder Add/ERx3 · 10
- KB Bottoms Up Carryx2 · 10
- Reverse Shrugx2 · 15
- RNT KB Bottoms Up Pressx2 · 10
- RNT Single Arm Rowx2 · 12