Dynamic Mobility & Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1: V-Ups x 15 reps
Minute 2: Prone PVC Pipe Pass Thrus x 10 reps
Minute 3: Single-Leg Banded Good Morning x 10 reps per side
Gymnastic Skills & Drills
One set of:
Kipping Swings on Bar x 20 reps
followed by …
Every minute, on the minute, for 9 minutes:
Minute 1: Bar Muscle-Up Foot Taps x 5-6 reps
Minute 2: Bar Muscle-Up x 2-5 reps (60+ Women: Chest-to-Bar Pull-Ups)
Minute 3: L-Sit Hold x 30 seconds
A.
Five sets of:
Front Rack Alternating Reverse Lunges x 10 reps @ 2011
Rest 90 seconds
Bat Wings x 5 reps @ 1515
Rest 90 seconds
B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 6 Toes-to-Bar + 3 Bar Muscle-Ups
Minute 2 – 6 Dumbbell Burpee Box Step-Overs
Minute 3 – 10 Box Jumps (24/20″)
40-49: 55/35 lbs
50-59; 60+ Men:
45/25 lbs; 6 Toes-to-Bar + 2 Bar Muscle-Ups
60+ Women: 45/25 lbs; 6 Toes-to-Bar + 3 Chest-to-Bar Pull-Ups
Dyn/ mob. Done
Except 1 for 9min : scaled to 5 rds ..bc I needed to get missed work in / BMU
A). 5s: 95x4sx1s115, Bw: 20 lbs
B). 7rds+1 BMU .. I failed like 5 times at this point otherwise I could’ve finished the round
?… I pushed so hard as sick as I was so disappointed ..
Part B missed work Dec 2nd
Back squat :
Set 1 ( 65)%) 6 rpsx185
Set 2 (70%) 4rps x200
Set 3 (75%). 2 rps x215
Set 480%).
M&A Done First time resting out my side. After a prolonged warmup and technique work with Toe Taps and Box jumping MUs I did Bar MUs with no pain in my side. Things are feeling better but still something’s I can feel it still. Another week before I try ring MUs I think. Done w/3MUs and struggled on the 30 s L sit. Just can’t keep them legs up. A: Lunges: 135, 155, 165, 170, 175(8)- legs didn’t want to cooperate! Bat Wings: 25s, 35s, 40sx3 B: So started this and on second set Blood blister formed so shut it… Read more »
Awesome to hear Corey!!!! So happy it is feeling better. Have a great time in Germany and Belgium – two beautiful countries!
Mobility – done Gymnastics skills – have struggled a bit with the BMU’s lately. Had them earlier in the year and then they went away for a while. In fairness I’ve been reluctant to give them a solid try until my rt. shoulder felt a little better. Went back and watched Travis’s video a couple times. I think I was being a little impatient with my kip. Was able to do them today quite easily. Thanks Travis! A. Front Rack Lunges – 75 – 95 – 105 – 110 – 115 Bat Wings – first set using 30# but went… Read more »
Fantastic to hear Barry. Travis is pretty awesome!
Mobility done. Skipped Bar MU work in favor of active hangs 10 rounds of :40. Left lat and armpit still a little cranky. Probably fire it back up on Friday or weekend. Working on building a program to improve my mobility in my lats and anterior muscles to protect shoulders.
A – 135# lunges, 44# KB for batwings.
B – Done. Subbed 10 GHD situps for the T2B/BMU. Used 50# DBs since we don’t have 55. I think the GHDs made the step overs manageable.
A: 215# knees cranky – 35#
B: done. happy to hold bmu together.
Likewise Pete.
Fantastic Brent.
Mob Done
Skills EMOM done – stayed with 4 BMU
A. 135 for 3 sets 155 for 2 sets Batwings with 35#
B. Felt like I moved well thru each one.
Did Rx but took 28 mins. Enjoy the multiple movement EMOM’s
Doing tomorrow really busy day!
Come to 1401!
Hey just saw this so won’t make it in today but next time for sure.
So ended up spraining or straining my medial collateral ligament yesterday so I had to modify a lot today.
Mobility activation done
Gymnastics skills done (but also incorporated ring mu drills)
A. Skipped; instead I did in EMOM of ring muscle ups
B. Subbbed with:
3 minutes on/2 minutes off, start each round with a 15 Cal bike buy in and then Amrap of the following movements for the remainder of the three minutes (total workout time takes 30 mins):
1: Ring mu-8
2: bar mu-12
3: strict hspu-24
4: c2b-38
5: t2b-37
6: pu-32
Arms are toast!
Hope everything is ok..
Thanks Pete! Hope so too!
Let me know how it feels after you see your bodyworkers today Cheryl!
Sorry ?
DMA done
GSD done…..did not hit all BMU but actually enjoyed working on this today…..L-sits are much better
A: 95# and Bat Wings with 45# DB.
B: done but each round took me beyond 3 minutes…so it was constant movement…not comfortable…changed DBBBSO to 20″ to maintain some sense of sanity (I assumed that was 45# DB…so total of 90#?)…did not hit all BMU
Great to hear Gene! Scale back the volume in the EMOMs so you get the intended stimulus of the workout. You should be getting 15 seconds or so of rest in between minutes
Hi I might be retarded but what is mean @ 1515 and @ 2011
Thx
You are not! Check out this article about tempo training: https://www.crossfitinvictus.com/competitors/blog/what-does-30×0-mean-why-i-like-tempo-training/
I will definitively thanks Nichole
Prep and gymnastics done
A. 70 kg lunges/15 kg batwings
B. Done. Better then I thought it would be. Did the burpee box step overs with 24 inches as well. Is it all ways the same hight as the box jumps or are there any rules?
They are generally the same height as box jumps
Thanks!
DOM : done this worked well for prep Skills & Drills good stuff A. Lunge 155-205 Batwings 26# KBs B. We need to talk! This was nasty!! I had to scale to 50# DBs then I had to scale to 4 burpee box step over, my rt knee does not have the stability to step up like that with a extra 100 pounds. I also mixed in step up, rebound, step down to see what is best. Rebounding is by far the fastest by more then 7 seconds. On the bright side no misses on T2B or BMU. But I… Read more »
The burpee box step overs are definitely something that needs practice. Some people like to turn while stepping up and off the box. Others like to turn on the ground. I personally like and think the fastest way is to stay low as you step onto the box and do a slight pivot, finishing the turn as you step off the box.
I can’t use my right leg to step up under load & twisting makes me nervous that’s why I won’t bound side to side on box overs either, Im trying to avoid a injury at this stage. If the weight was lighter I would have been more comfortable I think.
Totally get that!! Not worth it in a training session 🙂
Considering how fast you can blow out a 21/15/9 cal w/burpee over rower wod, its good to know what slows you down if we ever have to go head to head. 🙂 Good work.
It would be a honor if that would ever happen, that means I’m doing something right!
Another humbler one for me. Posting more to hopefully compare for some future improvements. Had to call several audibles on this one. Could not complete the muscle ups in the last two sets, and overtime had to reduce the weight (35) and reps (4) of the step overs. And boy was I wrong on the step-overs being the easy one in the mix and where I would get my rest … : )
Step overs are probably the most unassuming hardest movement!
M&A GS&D Done – still can’t get back to the line on the foot taps – I’ll send you a video next time Nichole.
It’s been a couple weeks so I eased into it today.
A.Lunges 65# and Bat wings #20
B. Did over half RX, but I started to cramp in my right calf and put down the weights for the burpee box step overs.
Please do Chris!
Drink lots of water today and make sure to take magnesium
OK will do. Magnesium? I guess that’s to prevent cramping? I typically don’t take anything other than drink protein shakes and drink apple cider vinegear (kills bacteria) as supplements? Any other suggestions would be great!
Try magnesium at night!
Ok…. anyone else feeling their backside today? Not sure how today is going to play out
Felt sluggish when I got started but felt good once I got started.
I hope it felt better when you warmed up Pete!
It did, the v-ups helped a ton and the single leg good morning
Nope, only my knee! 🙁
After a couple weeks of just body weight emoms, rowing, PT and also rest I am back to trying to follow the programming when I can. My shoulder and back are very slowly improving. PT has cleared me to do light cleans, light deadlifts and some strict pull-ups.
B. Lunges 95-105#, bat wings with 2 35# KBs
C. Modified to: (1) 12 V-ups and 2 strict pull-ups, (2) DB burpee stepovers only to plank then up and over box (not to chest on ground), (3) 10 box jumps
So happy to see you are improving and so happy to see you comment Leticia!!
Mobility completed.
Gymnastics Skills & Drills completed with x3 bmu
A)135# for lunges and 35# KB for batwings
B)Completed rx. I have no love for the DB burpee step overs. They took nearly :50 each round to complete.
What’s a batwing?
Good question Jesse. It feels like there is a number of different workouts that are called batwings. Also is there weight used with it?
See above! Dean is doing them the way that I prefer!
Love me some batwings. I have been doing these for a while to strengthen my upper back. Here is the version that I performed today. https://www.youtube.com/watch?v=1PBTY0AQRX8
You can also perform them on an incline bench.