Workout of the Day
A.
Three sets, not for time, of:
Ring Dips x 8-10 reps
(work on cycling these with a smooth, efficient kip)
Butterfly Pull Ups x 6-12 reps
(work on establishing a relaxed breathing rhythm)
Nose to Wall Handstand Hold x 45 seconds
B.
Every minute, on the minute, for 6 minutes:
Drop Snatch + Overhead Squat
C.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1 rep
(rest 10 seconds between singles)
Approximate loading % per set: 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+
D.
Four sets for times of:
Row 500 Meters
Rest 2 minutes
*These need to be sprints, don’t leave anything in the tank for each set.
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Tried snatching from the ground yesterday, but my back is not ready for that second pull. 🙁 Gonna give it more time.
A) done- working on using the hips on my pullups
B) built to 88#
C) Did high hang snatches- built to 118#
D) 2:00 on each interval- goal was to keep it consistent throughout and I surprised myself by doing it. Last one was miserable.
Great work on the row Jen!
A. Done. Ring dips unbroken and they felt great!
B. 105-110-110-115-120-125
C. 90-100-105-115-120-125-125-130…I stopped at 130, but my elbow is finally feeling better! So I’m very happy!
D. Rowing sucks for me very badly! I can’t seem to get any faster on this and it’s so frustrating! 2:00, 2:06, 2:10, 2:11…Seriously!!
A. Done I actually did a few ring dips today- first time in 9 months or so because of shoulder pain. Worked on butterfly technique with Cheryl
B.95-105-115-125-135-145miss 7th min and made it at 145
C. 135-145-155-170-180-185-190(m) make- 195 (m) make – didnt feel smooth
D. 1:41,1:43,1:46,1:47
So happy to hear you were able to do some ring dips with no shoulder pain!!!
I wish I could say it was done with no pain. It hurt but it was at least possible for me to perform them and it seems like I have no repercussions- I was able to snatch after. I plan on adding a few each time.
Do muscle ups bother your shoulder too?
Not nearly as bad. I catch very high, above 90 and then press out quick.
So the first two hurt and then I warm up. Like last night my shoulder was sore from 40 muscle ups but not bad and not nearly as bad as if I did 40 ring dips- I think its the negative.
A. Done. Worked on being seamless and flowing! And Al made some good progress today on his butterfly pull-ups!
A. Done
Sub 12 strict C2b
B. Up to #115
C. 145 – 185
D. I’ll start by saying I’m 5’4 hahaha
1:53, 1:48, 1:53, 1:54
Feeling really good back to my old self!
Good point! I’m 5’2…haha!!
Perfect you’re in the club!
Yep…5ʻ2″!
A. Ring dips, HS holds
B. 65-125, started to turn into snatch balance
C. skipped
D. 1:47/1:45/1:44/1:45
Just saw you are top 20 buddy, awesome work!
Thanks Nichole! We are beyond excited!
A. 10, 10, hand stand walk practice with distractions
B. 35#, 45#, 50#. These bother my shoulder.
C. 75/85/90/95/100/105/110F/110F. Went back to 95# and worked on technique.
D. 1:53, 1:57, 1:57, 2:00. Rowing is hard for me, this made me very woozy! One second PR on my 500M:)
Forgot to post from yesterday, but so happy after all the heavy lifting my back feels great today!
Great to hear Christine!!
Warmup – 200 DU’s
A. 10/10/:30 unbroken
B. Done 45#
C. 115,120,125,130,135,140,145,150f
D. 1:51, 1:48, 1:49, 1:49