Workout of the Day
A.
Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings (24/16 kg)
10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)
300 Meter Run
A. Bryan – single arm dumbbell bench press x 6 reps/arm (40#). Dumbbell row x 20 reps. Christy – (20#).
B. Bryan (60# dumbbell) – 4 rounds + 20db swings + 1 press. Christy (20#) – 4 rounds + 20db swings + 5 press.
A: 185×6, 205×5, 225×4
B: 3+10 (row for run)
A: Complete
B: 6 rnds + 23 @ 24kg swing and 20kg press.
A , lacked time due to coaching
B 5rd + 3 swings
A. 3×5@275 Bench. 3×20@70lb Row (that sucked!!!!)
B. 5 rounds RX.
nice work on that row! That upper back is gonna be strong!
A. Bench Press 3×6 @ 205#; DB Row 3×20 @ 60#
B. Rx: 5 Rounds
Is the press overhead or 1 arm bench?
Overhead. Like a strict shoulder press.
A. 135/155/165 (Bench), 53# KB (Row)
B. 5 + 23 (53# KBS, 35# Press) – Weak Overhead with the left arm.
Nice work Jarred! We are starting to incorporate more unilateral work with both the upper and lower extremities as we are noticing strength discrepancies among many athletes, not just you. Keep working hard and in no time you will balance out the two sides.
I didn’t bench today. Today was my deadlift day in my dl programming. 5×1 @90% which was 255 today.
Then completed the rows separate 3sets of 15 each arm
B: Just shy of 5 rounds. I would call it 4 rounds +30 reps +250m run
I have never done kb presses and the 35#kb was really quite heavy for me and I had to start push pressing it towards the end for getting the last couple of reps. But I felt it was really good work for building my shoulder stg.
225, 235, 240 x 6,6,5 and 55,60,65 x 15 row
B. 3 rds +30 Rx
Do you do swings to eye level or completely overhead? I did mine overhead
I did mine overhead. Typically they will call out Russian swings specifically.
For KBS we are always focusing on the dynamic hip movement. Typically in our group sessions we will have athletes swing to eye level as most people lack the shoulder mobility for the overhead finish position of an American swing with such a narrow grip. I hope this is helpful for your future sessions.
Had a small fundraiser comp Sunday so took yesterday off and made that up today.
A) 1 clean ever 2:00 – started at 205 adding 10# every 2 min finishing at 305. Small tweak in my knee so I called it there.
B) capacity test – 4+14rx
Nice work Ryan. Listen to that knee as we wouldn’t want it to get any worse over time.
Thanks man. Yeah everything was kosher until I hit that 90%+ range. So now I know where to keep things for the time being
A. 135×6 / 155×6 / 185×6 / rows at 50#
B. 5+6 Rx and unbroken. Did better than I anticipated with this.
You are always stronger than you think! Nice job greg!
A. 275×5 all 3 sets; 32kg kb x15 ea
No time for part B
Nice job with the lifting Bz!
A: #85 all 3 sets (6 reps each)
Rows with #35 (20 swing each)
B: 5 + 20 kbs
Kbs with #35, Press with #26
🙂
A: 205 x 6. 215 x 6. 225 x 4.
All rows done with 24kg bell x 20
B: 4 rounds even with 24kg bell. Just tried to keep moving the whole time. Thanks for programming!
Great job Andrew!
What does the @ 20×1 mean or the @10×0
https://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/
Thanks Chris!
Tempo – check out the link Chris posted.
thank you both. That’s a really neat way to work out
Just wait until the 30X1 squats come back around….#hellday
A. Bench 3×6@205. Row 3×15/arm @32 kg
B. RX almost 4 rounds
A. 5 x 225, 225, 230
15 x 55# row
B. 5+20 rx
Solid bench numbers Jeremy – nice work.
Good work Jeremy!
A. As Rx
Bench 3×5 @ 205#
Row 3×15 @ 70#
B. As Rx – 5 rounds + 17
… Left shoulder felt a little unstable on the presses … Swings unbroken
Nice work Chris!!!
A: BP 5@80kg, 5@80kg, 5@82kg
10/arm @ 32kg kettle bell
B: 4+24
KBS RX, KB-press @16kg.
300m in the rain! 🙂
Nice! In the rain, now that is dedication right there!!!
well, after those 20 swings and 10 presses running in the rain was just a relief 🙂
No rain in San Diego…time to make the move. 🙂