Session One
Strongman Conditioning Session
A.
Build to today’s 1-RM One-Arm Press
B.
Build to today’s 3-RM One-Arm Snatch
Find your 3-RM snatch on your non-dominant arm first, and then find it with your dominant arm.
C.
Build to today’s 5-RM One-Arm Deadlift
Find your 5-RM deadlift on your non-dominant arm first, and then find it with your dominant arm.
D.
Complete as many rounds and reps as possible in 5 minutes of:
5 Sandbag Squats (80-120 lbs)
50-Foot Sandbag Carry (bear hug only)
Session Two
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Strict Ring Dips x 12-15 reps
(these should be slow and controlled)
Minute 2 – 1-2 Strict Muscle-Ups + 1-4 Kipping Muscle-Ups
Minute 3 – Legless Rope Climb from seated position x 1 ascent (15′)
B.
Complete as many rounds and reps as possible in 3 minutes of:
20/15 Calories of Assault Bike
21 Chest-to-Bar Pull-Ups
15 Thrusters (135/95 lbs)
9 Box Jumps (30″/24″)
Rest 3 minutes. . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
20/15 Calories of Assault Bike
21 Chest-to-Bar Pull-Ups
15 Thrusters (135/95 lbs)
9 Box Jumps (30″/24″)
Rest 3 minutes. . .
D.
For time:
20/15 Calories of Assault Bike
21 Chest-to-Bar Pull-Ups
15 Thrusters (135/95 lbs)
9 Box Jumps (30″/24″)
E.
Three sets of:
Single-Leg Deadlift with Foot on Wall x 5 reps each leg
Rest 30 seconds between legs; 60 after
Landmine Rows x 5-6 reps
Rest 60 seconds
Session Three
Running Session
A.
Take at least 10 minutes to warm-up, including a 400 meter jog, dynamic range of motion work, and four sets of 50 meter sprints @ a moderate to fast pace.
B.
Three sets for max distance of:
8 Minutes of Running @ approximately 30seconds slower than your 1600 meter pace
2 Minutes of Easy Jogging
The 2 minute easy jog is not a lot, so make sure you don’t go out too hard on the first 8 minutes. Ideally, we would like you to stay consistent during your 3 working sets on the distance that you cover.
Your pace is going to be slower than your 1 Mile TT – about 30s slower. If you run a 6 minute mile, aim to run these working intervals at 6:30 pace and see if you can maintain it for all three working sets.
Session 1:
Strongman Conditioning Session
A. 1RM = 70# DB
B. 3RM = 80# DB
C. 5RM = 115# Barbell
D. N/A
Extra Credit:
Partner WOD
Session 2:
A. Dips – 15/15/15, Kip MU – 4/3/2, LLRC – 1/1/1
B. 31reps (no C2B)
C. 1+21reps (no C2B)
D. 3:35 (no C2B)
E. N/A
Session 3:
Session One Strongman Conditioning Session A. 30 kg Dumbell B. 45 kg – Bar, (struggling with left, ok on right) C. 70 / 70 kg – weak…. D. Do not know, all i did was running and squatting with 52 kg sandbag – haha! Session Two A. 15 min EMOM Minute 1 – Strict Ring Dips x 12-15 reps Minute 2 – 1-2 Strict Muscle-Ups + 1-4 Kipping Muscle-Ups Minute 3 – Legless Rope Climb from seated position x 1 ascent (15′) – Done, B. 10 Thrusters, C. 1 rd + 12 C2B D. 3.02 – all unbroken, but slow… Read more »
Session one
all with a barbell
A. L: 65 R: 80 think I figured out why I suck at strict pressing haha
B. L: 100 R: 105 tried 110 twice but couldn’t stabilize overhead
C. L&R: 215 w/ straps. Stopped when it started to get sketchy.
D. Finished 8 rounds at 5:20. Back is sore from GG yesterday so I was lit up by 6 rounds. Fun little burner though.
Session one:
A. Left: 35# right: 40#
B. Left: 35# right: 45#
C. Left: 75# right: 95#
Session two:
A. Ring dips: 15 reps..used a light band on some of them to maintain the volume
1 strict mu + 1 kipping
No rope so did 3 L-sit pullups
B. 42 reps..did ring rows due to torn hand
C. 1+11
D. 4:35
E. Done with 95# bar on both
Session three:
Total of 5150m
Maintained pretty close to a mile exactly each set
Session 2 A. Strict ring dips: 12,12,12,10,8 unbroken, didn’t want to do an extra strict MU to finish the last 2 sets lol Strict MU+Kip. MU: 2+4,2+4,2+4,2+3(couldn’t lock out dip on 4th kipping), 2+2 L sit rope climb: 1, 1/2, 10pulls, 9pulls, 9pulls+5pulls. By pulls, I mean hand over hand steps I guess haha probably about halfway up but not sure B. *30 cal Airdyne on B, C, and D Got through 11 thrusters. 1:10 on Airdyne, UB CTB pull ups, 5+6 on thrusters C. 1+14cal 1:10 on Airdyne, UB on CTB pull ups, 5+5+5 on thrusters D. 4:57, 1:33… Read more »
You should feel your hamstrings on the Single led deadlift. If you feel that then your doing them right!
Session 1
A. 45 db right arm/40 db left arm
B. 15 db right/5 db left-clearly have some weakness there
C. 70 kb for both arms. Didn’t have anything heavier than those to use
D. Used a 45# sandbag, got 8 rounds
Session 2
A. Did max reps dips because I’m not able to knock out 12-15 in a min yet
Did strict muscle up mod + a kipping muscle up
And modified legless seated rope climb to strict pull up
B. Did this at 65#
3 min amrap-25 reps
6 min amrap-47 reps
For time-6:37
Session 3
Doing now
Session 2 only:
A. Don’t have rings or Rope yet in garage gym
Min 1: strict bar dipsx12
Min2: 2 strict CTB+ 8 pull up
Min 3: 30 UB Double unders
*modified CTB for B,C,D to pull up
B. 20 cal, 21 pull up, 8 thrusters for 3 min Amrap
C. 6 min Amrap 1 full round super disappointed should’ve done way better
D. For time: 6:45:( those 135lbs thrusters killed me
E. SLDL w/60 Dumbbells x5
Landmine row 115lbsx6
Missed today’s training, opening day of scallop season. Should I make it up tomorrow, or just start back Monday?
Start back Monday!
Session 1:
Tried these with barbell
A) 35 left, 35 right
B) 30 left, 45 right
C) 85 left, 105 right
D) 80#, 5 rds+ 5 squats + 25ft
right into Session 2:
A) scaled to 1 transition+3 dips
1 strict MU attempt+5 swings
seated legless rope climb to about 8 ft
B) 17 C2B pullups
C) 1 round even
D) 6:33
Assault bike getting better! In B and C, I was able to maintain 68rpm – a month ago, I was happy with 58!
E) done, 35# kettlebell, 20# on 45# bar for rows
Will do running tonight.
EMOM done
3 minutes -1 round + 3 calories
6 minutes – 1 round + 5 chest-to-bars
For time – 3:04
So what happened on the 6 minute portion? 1 round was taking 3 minutes then you got less than half way on double the time…
Ha ! You got me coach. The second round of assault bike was SLOW
Are we squatting the snatch or not?
Just power!
A. 65 barbell on left and right
B. 90 barbell on left 100 barbell on right, couldn’t get the hang of this, kept trying to do it like a regular snatch instead of a DB or KB type snatch
C. 165 no strap on both left and right, then did 185 on right with hook grip but released at bottom for split second each rep, didn’t want to tear thumb off lol
D. 11 rounds + 3 squats 100lb sandbag, done on grass, kind of uneven. wasnt sure if it mattered what type of surface it was done on
Out of curiosity, has anyone here been to regionals ? And if so what region
2014 sw
Teams pacific only
Yep! Canada East…… (as a spectator) lol…. :'(
hahaha
Meridian region 2015 and 2016
Session 1 A) gymnastic emom done Did 15 s ring dips 2 strict + 4 regular mu But my chest and my arms were smoked when it came to the rope climb 4 round and nr 5 so I couldn’t finished that ??? weakling à ám B) metcon 3 mÃn => 1 round 6 min = 1 round + 12 c2b. Needed to push more Last for time 2:37 I pushed my self everything unbroken Session 2 Running session I ran on trueform Got overall distance 4.81 km But instead of 2 min jogging I just walked on this torture… Read more »
Session 1:
A. 1arm press (barbell). L: 95lbs R: 100lbs
B. 3 rep max arm snatch (barbell): 110 both arms
C. 5rep max deadlift. 225lbs (straps)
D. Sandbag squat/carry 9 rounds at 120lbs Brutal!
Session 1.5: yoga for an hour
Session 2:
A. EMOM 12 strict dips, 1 strict MU + 2 kipping, 1 leg less rope knees raised
B. Done
C. Done
D. Done
E. I ran out of time.
Session 3: tonight
Only had an hour after coaching today.
GG #3: 216
Hand blistered up pretty bad in this humidity. Didn’t tear but have a nice pouch of fluid to poke at
Might do some of the rest tomorrow if I feel good enough
Happy poking! Good job on the workout. I didn’t use a line, I just tried to consciously keep my feet together and do legit reps.
Yeah no one stuck around to judge so I had to measure and then film and look after. Wish the hspu would have factored in a little more. Those deadlifts get hard when the gymnastics manageable
I’d like to see CrossFit do away with kipping HSPU and keep the strict variety around. That would have evened out the workout more so I think.
100% behind that!
Here! Here!
I’ve always wanted to see a bodyweight movement and a barbell movement together and the score is total load. So each HSPU for me would be worth 190lbs and a smaller athlete who could do more would be worth less, but they could accumulate faster ( theoretically )
Session 1:
GG #3- 227 (5+27) Started with kipping, ended with strict. Tried to do a round every 2 minutes.
Session 1:
A) 80 (left), 90 (right) — done with barbell
B) 125 (left), 135 (right) — done with barbell
C) 185 (left), 205 (right) — grip grip grip (no straps)
A) (from session 2) — 12 strict ring dips + 1 strict mu/2 mu + 1 seated legless climb
Won’t be doing the CTBPU intervals today due to GG 4 yesterday and GG 3 Monday. Going to make up yesterday’s intervals of rowing, burpee over erg, KB swings later today.
Session 1
A. 70# DB
B. Worked up to 70# (felt easy)
I didn’t have access to any heavier dumbells today except a 100# DB which was too big of a jump.
C. 100# DB, did straight leg RDL
D. 7 rounds, used a 70# KB (only sandbag we have is 200#)
Session 2
A. Skipped, was going to do this after B,C,& D. Hands had enough
B.(44 reps)
C. (68 reps) 1+ 3cal
D. (6:55)
E. 70# KB on DL
Bar w/ 45# plate on the side for landmine rows
Session 3
SESSION 1
A) 100lb 1 arm press with barbell on each arm. Way easier on dominant arm haha.
B) 125lbx3 barbell snatch with left and 130×3 barbell snatch on the right.
C) 315×5 on both arms with straps.
D) 7 rounds + 4 squats with 100lb sandbag