Dynamic Mobility & Activation
Shoulder Opener x 60 seconds
followed by …
Two sets of:
Band Pull Apart Series
Overhead x 15 reps
Horizontal x 15 reps
A.
Three sets of:
Drop Split x 3 reps (draw out footwork
)
followed by …
Split Jerk
Every 2 minutes, for 16 minutes, complete:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 100%
*Set 8 – 1 rep @ 102%+
B.
Back Squat
* Set 1 – 5 reps @ 70% of 1-RM
* Set 2 – 3 reps @ 80%
* Set 3 – 1 rep @ 85%
* Set 4 – 5 reps @ 75%
* Set 5 – 3 reps @ 85%
* Set 6 – 1 rep @ 90%
Rest 2 minutes between sets.
C.
“Ten Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Rope Climb Variation
Rest 60 seconds
2 Minutes of Bodyweight Back Squat
Rest 60 seconds
1 Minute of Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
40-49: Legless Rope Climb; 135/95 lbs
50-59: Rope Climb w/feet; 115/75 lbs
60+: Rope Climb w/feet; 3/4 Bodyweight Back Squat; 95/65 lbs
D.
One set of:
10 Tuck to V-Up Complexes
followed by…
followed by…
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed
Did strongman wod with class today
Was only able to capacity test
71 cal
6 legless. I’m usually pretty solid with rope climbs. Shoulders haven’t been to. Ice to me lately.
21 back squats @165#
22 sto @ 115# could have done more.
Need to take
motorcycle out and enjoy my day tomorrow
Absolutely Jeff!
DMA done.
A. Up to 125#.
B. 145/165/175/155/175/185#.
C. 53 cal/6 legless/12 BS @ 160#/11 S2O @ 115#.
D. Done.
Mobility done
A. 155×3, 165×2, 175×1, 185×1, 195×1, 205×1, 215×1, 225#x1 (5# PR), attempted 230
B. Skipped
C. 65 cals, 5 legless, 30 back squats 130#, 23 S2OH 95#
D. Done; 20, 25, 30 secs
Sweet PR
Thanks Pete! Great job on the Capacity Test!
Awesome Cheryl!!
Thanks Teesh!
Wow Cheryl, congrats! Needed your energy today, my Jerks ended at 205! Must be all that Bone Broth and M Drive! Solid week of training, well done!
Dang…you should have came up to Waimea! Good work! Tomorrow is another day!
Over all had a great week of training, didn’t think I did well on the density test, but after reviewing all the other entry’s, seems I didn’t do that bad! I’ll probably start coming to Waimea in January after the Holidays. See you Monday!
Nice work Cheryl. Congrats on the PR
Great job Cheryl!!!!!
A. Did strict press worked up to 210- missed 216
B. skipped squats
C. 76 cals/4 legless/30 squats @ 170# to 16″ box/ 26 strict press @ 105
That’s sick on the strict press
He’s kind of strong!
Strong strict press and strong smelling knee sleeves are my trademark.
Dat da truth!
Well, thank you, Pete. If strict press were ever a CrossFit event (and it won’t be) it might be of some value.
Mobility done.
A. 175 and worked up to 235 and called it quits. Didn’t want to chance agravating my knee.
B. Skipped cause of leg problems.
C. 84 cal., 1 legless and 2 attempts that ended before the top. Grip was shot and scared about falling. 33 pull ups instead of squats and 22 STOH.
D. Done except no flutters. Just Lsit.
Mobility done.
A – 160-170-180-190-205-215-225. Need better leg drive.
B – 245/280/295/265/295/315. Felt solid.
C – 82 cals, 9.6 legless (12 climbs on 12ft rope), 32 bksqts @155#, 16 S2O @135#.
D – Done.
Nice work Mike!
Thanks Nichole! Finally got a workout where weighing a buck fifty five worked a little to my advantage.
Hi studs & studettes!!
Been down w torn up knee for a month… jumping in today.
A. Not confident in front knee 185-225
B. 245, 275, 305, 275, 295, 315
C. 83 cal, 6 legless, 20 195#, 20 135#
D. Done
Lots of upper body, gymnastics , Air Bike, Row, and swimming last month healing up
Nice to see your smiling face again. Welcome back.
Got you by 1 calorie Matt! This is going in my diary. ? Nice job on those legess!
Good work! Go to see you again
We’ve missed you Matt!! Please keep us updated with how the knee feels tomorrow!
Good to see you back here!
DMA done
A1: done A2: 130, 140,150,155,165,175 missed x2, dropped back to 165
B: 190,220,235,205,235,250
C: 67/6/31 (3/4 BW-130)/20
D: done
Mobility done
A. Worked up to 102% (245) feeling good but missed it. Close – will get it soon.
B. 210/240/255/225/255/270
C. 86/2/16 (200#)/16
D. Done
A. 145X3 1F, 155X2 1F, 165X1, 175X1, 185X1, 195X1, 205 (my 1 rep max failed twice). Wasn’t feeling today.
B. 230X5, 265X3, 280X1, 245X5, 280X3, 300X1
C. Capacity test: 65cal, 5 RC, 25 BWBS @165, 12 S2OH @ 115
Nice work Ed! Solid results.
B. 160/180/195/170/190×2 stopped because I felt a sharp pain in my back. Grrr! It’s not horrible but it hurts to bend over.
Oh no Leticia!! Please rest it tomorrow! Get to a float spa!
Now that was a good day of training! Love Friday workouts!
Jerks worked up to 260, had to back down to 245 get some focus then worked back up to 285
Back Squats 255/280/310/280/310/340
Test: way harder then I thought
Row: 93 cal
Legless RC 3 (huge goat)
Back Squat 30 @ 205
S2OH 27 @ 135
Dude what we’re you complaining about those are awesome numbers!!!
It kicked my ass man! I had to lay down
Dang Pete! Nice job!
Seriously 30 squats!! nice job Pete
Dang, man nice!!
Nice!
Dyn/Mob: done
A1) DS done
2) SJ: 93,98,103,110x3fail+1,120x3fails,DNF
B) BS:200,230,245,215,245,257
C) R:49cal, BS108 (messed up,heads not right thought I had 115-my BW 🙁 did 30 rps,
S2OH did ony 6 rps!
part D will do later on tonight….
Have a great weekend everyone 🙂
Hope you enjoy some time with the family this evening Lise!
Coach Nicole
thank you! I am! 🙂 that close call def made me look and appreciate every moment with them!thank you soo much! XOOXOX
50 here, 5’8″ 180…
A: 135,155,165,185,195,205,215,220 (Pr)
B: 135,155,185,185,195, 215
Did the capacity test.
71 Cal
11 rope climbs
6 Back Squats 185 lbs(need to do more work )
21 Shoulder to Overhead 115lbs
Congrats Raul!
Thanks!
Wow, amazing rope climbs Raul!
I appreciate it! I wish my back squats were better… my back has had a tickle recently.
Nichole do we have any data that would give us our results on the 10min test so we can see how we fair??
I just responded to Pete on FB about this – this is the first time I am running this so todays scores will serve as a baseline for me!
A 155/170/180/185/195/205/215/230 (pr)15# – this lift’s ALWAYS been a combination of technical challenge + r shoulder issues for me – felt great to bust that plateau on a Friday!
B. Started 255# for 5, finished on 345# single, rest was between those two 😉
C&D this afternoon
Great job Andy! That is a HUGE PR!!!
Thanks!! Good week for me – super psyched to keep everything going in the next cycle 🙂
A. 175,185,195,210,220,230,240,250(pr)#5
B. Later
C. How fun was this
75 Cal
3 legless
20 back sq@190
21 s2oh@135
Had one of our Masters athletes to train with that pushed me.
D later
Nice work Tom!!!! Congrats on that PR 🙂
A: 205; 216; 230; 245; 260; 275(haven’t got this in awhile)290(m)x2
B: 235; 266; 285; 250; 285; 300- felt good to went up. 1@315, 1@335 (2lb pr), 346(m)
C: Did masters Qual 3
8 min time cap
50 squats
40 burpees
30 alt lunges
20 push ups
10 T2B
The ME WB
5:25 and 58 WBs
Great work Corey!!!!!
Mobility – done
A. Skipped. Will either do later today or save for tomorrow. Will have to test these out. Probably will stay lighter.
B. Back Squat – 157.5(5)/180(3)/192(1)/170(5)/192(3)/205
C. Capacity Test –
Rowing – 64 calories
Rope Climbs – 8
BW Back Squat – 29
S2O – subbed G2O so I could drop it. Bringing the weight down has been the issue. – 9
D. Done
Nichole, what do you recommend as a substitute if we don’t have access to a rope today (towel pull ups for max reps)? Thanks!
Towel Pull-Ups are a great substitute!
Just make a note of that so you do that the next time we test this.