Workout of the Day
Dynamic Mobility and Activation
Every 2 minutes, for 12 minutes, complete:
Interval 1 – T-Spine Stretch w/Foam Roller
x 10 pulses
Interval 2 – Snatch Press from Receiving Position x 5 reps
Interval 3 – Band Assisted Lat Stretch x 45 seconds per side
A.
Every 2 minutes, for 6 minutes, complete:
Snatch Balance + Overhead Squat
B.
Every 2 minutes, for 12 minutes, complete:
Snatch from below the knee + Snatch @ 75-80%
Immediately followed by . . .
Every 2 minutes, for 6 minutes, complete:
Snatch Pull from riser x 5 reps @ 110% of 1-RM
C.
Every 3 minutes, for 9 minutes, complete:
Push Press x 6 reps @ 1112
D.
40-49
Three sets for times of:
Assault Bike x 30/20 calories
135/95 lbs Overhead Walking Lunges x 20 steps
Rest 3 minutes
50-59
Three sets for times of:
Assault Bike x 25/15 calories
115/75 lbs Overhead Walking Lunges x 20 steps
Rest 3 minutes
60+
Three sets for times of:
Assault Bike x 20/10 calories
95/65 lbs Overhead Walking Lunges x 20 steps
Rest 3 minutes
A: 100-110-120kg
B: 90kg then 120kg
C: 90kg
D: 2:45-2:47-2:58-3:00
Mob complete
A. 135, 185, 205fail->185
B. snatchbelow knee + snatch 135 all (pretty ez); snatch pull @ 185
C. 135 all
D. row sub; in place lunge 75,75,95; rd 1: 5 min; rd2: 3:30; rd3: 4:40
Mobility: Done
A. 225#, 205#, 205#
B. 160# then snatch pull @ 230#
C. 155#, 165#, 185#
D. 3:34, 3:19, 3:40 @ 135# this had me cursing.
A) Snatch Balance + OHS (63-83) 93-93-103
B) 2 Pos Snatch (33-63) 6×73 then Snatch Pull (83)-103-108-108 from riser
C) PP x 6 @ 1112 (63) 88-93-93
D) 20 Cal Row 65-75-75 (left knee just not happy going behind when stepping out with right leg)
A. 185
B. 155 Then 225 from the riser
C. 135, 145, 155
D. Didn’t do. Got suckered into the class wod…
Rest day today after a fun 2 day comp here at our own home box at CrossFit AllStar! I competed in the Womens Open Division. We had 10 scored events over 2 days. Dragon Duet (90 secs to accumulate as many reps as possible, 30 sec transition between the 4 couplet stations). Max Snatch in 4 mins. 3 scored events in WOD3: With 7 minute clock, perform 400M for time, plus 3/21/2/15/1/9 rope climbs and alternating db snatch and in the remaining time accumulate Max rep toes to bar. Max Rep DUÊ»s in 1 attempt. Max Distance 20# Stone Throw… Read more »
Great work Cheryl!!! That looks super fun!
Finals wod sounds like fun. I’ll do it on Saturday. Already recruited few people. What were times for that wod?
Cool Goran! There was a 10 minute time cap…only 3 people completed all the work in the time cap…times ranged from 6:09 – 8:44. Have fun!
*The Deficit HSPU was 45# bumper plates.
*On the bar complex – if the athlete did a chest to bar, toes to bar, and failed the bar muscle up, itÊ»s a no rep… must complete a chest to bar, toe to bar, bar muscle up without coming off the bar for it to count!
Did final today. Was great. 6:34. My friend got it in 9:40, but he was getting off before doing MU. Another guy got it in 4:11!! Did 4 complexes in a row, and deficit hspu unbroken. Fast!
Mob&Act Done
A. 155/175/185
B. 155 x 7 sets, then 205 for pulls
C. 185/190/195
D. No Assault bike-subbed rows 4:24, 4:14, 4:20. Rowed a consistent 1:20 for the 30 cal, lunges took 3:00. @ 135 the last 10 each set got serious.
M&A done
A. 155
B. 135×2,140,145,150,155, then 215
C. 155,160,165
D. 5:32,4:28,4:51
A – 165/175/175 (for giggles I tried 185 and almost had it)
B – 130. Felt shockingly solid. 185# pulls.
C – 170
D – Left groin very sore, so bagged the lunges. Instead did 30 cals Assault bike then 20 front squats at 135 and then a 30 second static hold overhead with snatch grip (135). 5:30/5:40/5:40.
How is the groin feeling today? Hopefully it is better after a little rest.
Great Nichole, thanks! My doctor thinks it is basically tendinosis, so easing off yesterday was mostly preventive. I partially tore the right one last year and it took 8 months to get back to 100%, so I don’t want to do that again. Anytime the left one gets sore I back off and I’m usually 100% the next day. Very strange injury because eccentric movements are supposed to help it but if I load it too much, it has the opposite effect.
Mobility done.
A. Did 2 OHS instead @ 95#, then did about 10 Snatch Balance with the 35# bar. First time doing Snatch Balance since surgery.
B. Used 70# – still hard to push from the ground, then 85# for pulls
C. Push Press @ 90#
D. Used spin bike for 1:30 sprint (only thing I had at home) and 35# with OH walking lunges. Looking at the times, these were fast, but I couldn’t go heavier on the lunges.
2:45, 2:41, 2:40
** Extra knee rehab
Back after a couple of recovery/repair weeks…
A. Skipped (because I didn’t read welll!)
B. Snatch complex @125, pulls @175
C. 145-165-165
Did some other WODs after with some box-mates
Weakness WOD
Run 1 mile
100 DUs
Run 800m
50 Dus
Run 400m
19:04
Box WOD (with a couple of youngsters in their 20s)
15:00 AMRAP
3 muscle ups
9 push ups
18 OH walking lunges 45# plate
6rds + 9 OHWL
Beat both guys!
Mob Done
A. 85/95/105/115/125
B. 85
C. 85/95/105
D. 3:35/3:44/3:53 20Cal w/75# WL
Solid Litsa
A. 90/100/105
B. 85/87/90/95/99
C. 75/80/85
D. Did 35-45-50 for OH walking lunges. First time holding a bar above like this.
3:54-3:44-3:45
M&A Done
A-Up to 175
B-145
B.1-205
C-155, 165, 175
D-4:15, 4:40
Row and No place to do walking lunges so did OHS
3rd round felt a slight pain left knee so called it quits. Also wrists feeling a bit fatigued from OH lifts past couple weeks.
A. 155, 162.5, 170
B. 60, 61, 62, 63, 64, 65kg then pulls at 88kg
C. 125, 135, 145
D. 10×135 first round the 20×115 next two rounds….used an air dyne but didn’t get exact times but all around 4:30
Mobility done
A. 98/102/105
B 94/95/98/100/103/105
B1. 138
C 93/98/100
D. No assault bike so used air dyne. 95# – about 4 mins per round. Second round fastest.
A. 100/105/110
B. 80/80/85/85/85/85 then 120
C. 110
D. 3:34, 3:32, 3:52 @95#
Great work today!
Thanks!
A. 205-215
B. 165-195
205-235
C. 155-165
D. Row/OH lunges: 2:40, 2:45, 2:55
Awesome job Goran!
Mobility completed
A)95#(3)
B1)95#(3)/100(3)
B2)125#(3)
C)135#/145(2)
D)5:08/5:16/4:49 @125#
Played with how fast to go on the assault bike as well as hand width. Seems like I finally figured it out on the last round.
Heading to New York for meetings tomorrow and will be back on Wednesday.
Great work Dean. What RPM rate were you holding?
Nichole-Good Morning. To be honest I’m not sure. We have only had the bike for a week. I finished my calories between 1:30-1:45. I finished my last ride in 1:45 which happened to be my fastest round.
Sweet – take a look at your RPM’s next time. That will be a great way to gage your pacing strategy moving forward.
Mob & Act, Done
A) 95, 105, 115
B) 85×2, 90×1, 92×3
then, 125# pulls from 4″ riser
C) 105
D) 3:17, 5:29, 4:18 (inconsistent, just keep swimming)