Dynamic Mobility & Activation
Two sets of:
Rocking Box Bridge x 45 seconds
Cobra Pose x 45 seconds
Hand Plank to Press Lean
x 5 reps
If you are unable to do the Rocking Box Bridge, then try this:
Shoulder Opener
A.
Spend three minutes working on proper hand and foot placement for a kick to handstand
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets), complete:
Interval 1 – Donkey Kicks x 15 reps
Interval 2 – Strict Chest-to-Bar Pull-Up Negative @ 30A1 x 6-8 reps
Interval 3 – Hand Plank Shoulder Taps x 30 reps
60+: Strict Pull-Up Negative @ 30A1 x 6-8 reps
Rest as needed, and then …
Max Reps of Strict Handstand Push-Ups
50-59: 2″ riser
60+: 4″ riser
Followed by . . .
Every minute, on the minute, for 8 minutes:
sHSPU x 35-38% of Max Reps
*If your max was 1-2 reps then keep it 1 rep per minute or have someone assist you to complete the rep.
B.
Eight sets of:
*Deadlift x 2 rep @ 60%
Rest 45-60 seconds
Deadstop between lifts
*This needs to be as explosive as possible during the concentric phase
Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.
C.
40-54:
Four sets of:
Chest to Bar Pull-Ups x 15 reps
Double Unders x 30 reps
Rest 60 seconds
55-59: Chest to Bar Pull Ups x 10 reps
60+: Chin-Over-Bar Pull Ups x 15 reps
*Focus on fast transition from the pull ups to double unders. You want to be as quick as possible for each set.
After the last 60 second rest, immediately go into:
Complete as many rounds and reps as possible in 4 minutes of:
6 Toes-to-Bar
12 Box Jump Overs (24/20″)
55+:
Step-Overs allowed
Optional Session
Five sets of:
3 Minute Row @ 22-24 SPM
2 Minutes @ 25-27 SPM
1 Minute @ 28-30 SPM
DMA Done
A: Done
B: 255#
C: Just under 6 minutes (clock got interrupted) then 5 rounds in 6 months
Mobility done.
A. C2B Negatives were tough, 13 SHSPU no riser, alternated 4 & 5 for the 8min EMOM no riser.
B. Done
C. 45 to 55sec round 1-3, could not go UB on C2B last round so 1:15, then 3+9.
Done Thursday. Mobility – done. Liked the plank to press leans. A1 – EMOM done. A2 – Max Reps: 22. Then EMOM of 8. Had to break up the final 3 minutes of the EMOM. That got tough – my density sucks! B – 250# C1 – :46/:49/:53/1:02. Again, burned out near end. Tried some butterfly but can’t cycle them well yet. They are a lot less taxing so I need to take time to learn them. C2 – 5 rounds. I underestimated this one. Went out hot. Aaaand…Nichole you were right. Landing on box is better. My technique was… Read more »
did this workout today….still recovering from this viral thing
DMA done…did shoulder openers
A1: done A2:15 A3: 6/min
B: did not complete
C1: done but still working on dubz…did work on transition though…
C2:4 rds/72 reps
optional: completed 2 sets…it was interesting to see felt much better with damper at 4 instead of 5 which is where I have been
A: Done
A2: 8 – should have rested longer after A work. Didn’t go so hot.
A3: 4’s
B: 315
C: :33:38
D: 5+2
Mobility done
A1 done
A2 max SHSPU. 11
A3 EMOM SHSPU 8 min. Set (1-6) 4 reps, Set (7-8) 3 reps
B. 225X2X8
C. 0:55, 0:55, 1:01, 1:15 done 10 C2B 30DUs. Dubs were ugly today!
C2 3+3 T2B unbroken 24″ box step overs
Optional session done 6,653 meters
— Biz trip to PDX, went to globo gym
Mobility– i need remedial shoulder/back opening– my body doesnt bend that way. Sorta did Nichole shoulder opener, but not sure I would be able to get out if I go as deep as you.
A1: complete
A2: 6
A3: 2s
B: 185 (light)
C: 8:05 (had to run across gym)
D: out of time, setups took too long in new gym
My triceps are very sore over-trained.. I’ll catch up eventually. Thinking I need to prioritize metcon and optional conditioning over strength movements.
You are in my town Doug!! It is crazy cold right now!!! If you are ever back in PDX then hit up the gym I go to called Rose City Barbell. They have open gym all the time and great equipment. If you are in the metro area then hit up CF X Factor!
yes, it was very cold with wind. I was up by convention center, Rose City might work when weather better, but I like to run along the river when it’s nice… Thanks!
Mob/act done. (Rocking Box Bridges have helped me a lot.) A1- done A2- 13 (steady improvement for me) A3- 4 reps per min. B. 275 C. :51 – :52 – :58 – 1:03 (able to butterfly the first 2 sets, I need to get tighter in them though to speed the movement up. I kipped the last two sets with the final set going 3 sets of 5 to feel out a pace timing. 5 then off a couple breathes and 5 more) D – 4 rnds + 13. T2B went great, slowed with the jumping in 3rd rnd. Optional… Read more »
Good work on the sHSPU!!
AM Workout- I had to coach 5AM class so I worked out with them with 10lb weighted Vest 5 Sets 4Min on 4Min off Row 30 Cal. 15 Burpee Max shuttle runs 10 Meter Total Score was shuttle runs. 108 PM Workout Mobility – Complete A- Complete, Max was 10, normally I do few more but just a little weak today. 8 rounds of 4 for the emom B- 245 C – :55, :59, 1:10, 1:18 Took little more than 60 second rest forgot to set up box. TTB and Box Jump over- 5 rounds plus 12 reps (Box Jump… Read more »
A1. Done
A2. 19 strict unbroken, no riser
A3. 8,8,8,8,8,8,7,8 no riser
B. 275
C. :42, :43, :48, :50 (15, 15, 9/6, 10/5 ctb)
D. Wodapalooza 2… core!!
Awesome work on the shspu and good job being consistent with Part C!
How did event 2 go? Have you done event 1 yet?
AM – Rowing workout (6781 m) PM – Gymnastics drills and skills – done Max Reps – decided to use only a 2″ riser instead of 4″ 10 reps – fell off the wall (felt I could have got another 5 – 10), so went with 5 reps for the EMOM EMOM – 5 reps each round (about 12-15s to complete) B. Deadlifts at 195 lb. C. Pull-ups & DU’s – :48s – :53s – :57s – :57s T2B & Jump Overs – 4 rounds + 6T2B (78R’s) Thanks Albert Police. Still beat me even with one bad knee. Salt… Read more »
Awesome job Barry with using a 2″ riser – you still knocked out 10!
Morning session :
Mobility and warm up
Wodapalooza wod #1 done (Fran and Assault ?)
Afternoon session:
Mobility and activation done
A. Skipped ( didn’t want to text the shoulders too much with testing the competition workouts today)
B. Deadlifts at 225 pounds, all sets
Then did Wodapalooza WOD #2 (nice and smooth)
C1. Skipped since I already did those movements today
C2. 6 rounds + 17 reps
Optional:
30 mins of rowing done – 6260 meters
That was quite a day!
You deserve a little wintery get away in Bend!
Yes exactly what I was thinking ! ?
I got to watch Wod #2- it was master class- perfect pace- nice and calm- even a kick at the end- u r gonna lap most of the field on this
Awww thanks Al! Your coaching was on point! Thank you! 🙂
That she is Al!!!!
A. Max sHSPU: 12, then EMOM 8×5 per round, no riser
B. 275
C. 0:57/0:57/1:01/1:07, messed up the T2B/ part; I just worked hard for 4 mins.
Did the M & A
and btw yesterday if by glut “activation” you meant get your gluts freakin’ really sore- mine are very activated today.
A did 39 SHSPU with a little more narrow hand postion like 30 inch- no riser
then 14x6min/10/9- fell off last two rounds of EMOM
B. did 50% since I have not deadlifted in 6 months
C. :42/:44/:43/:43 subbed 45 singles
then 4 + 12 box step overs bc of knee- sooooo old man slow
optional did 3 rounds of the 6 min tempo row got 3800-3900 m
ran out of time
Boom ? shspu, I got to 25 and lost balance, tried again got to 19 lost balance, was irritated tried again got 24 and was totally spent! Not sure what the hell I was thinking, cuz the emom was murder..
Oh geez!!!
Solid work Al!!! You are a shspu KING!
Yes he is Ok at them!
dyn/mob all done, love the videos you guys put together teaching us the handstand drills and donkey kicks.. I love this part especially since I need so much work! thanks Coach Nicole and Travis. of course you both make it all look so do-able until I tried it ..LOL!! A1) didnt see the video so I worked on kicking up wish I saw the video -was in a time crunch A2) overlooked the shoulder taps… 🙁 missed those ) 6 rps CSB oveflooked the shoulder taps…so disappointed in myself. 🙁 B) 180 C1) 1rd-2m,2nd-124,3rd-2mins,, 4th set-2 reps 2) 4 rds+6+5… Read more »
Good work today Lise – so glad those videos are helpful!
Coach Nicole thank you! you always so very encourging! I cant express enough how much you guys make this program the best there is out there for anyone especially Masters XO
Mob done
A1. done
A2. SHPU-7
A.3 8m EMOM-4-4-4-4-(3+1)-(1+1)-4-4
B.. DL-195
C1..C2B: 3X5-3X5-3X5-7+4+1+1+1+1
DU: UB except for 3 misses on RD 2
Time: 59-59?-1:08-1:09
C2. 3+13
SESSION 2
Done: 6,623m
Mobility: Done
A) 6 max. 2 emom
B) 260#
C1) :42 – :45 – :47 – :48
C2) 5 Rounds + 1 TTB
Good work and great to see you posting!
Optional session on Assault Bike
327 Cal ; 10.6 miles; AVG RPM 56
A.- 15 shspu 6/5/5/4/3/0/4/3
B.-255#
C.- 8:36 min
1 Rd :56 2 rd 1:06. 3 rd 1:15. 4 rd 1:19
4min AMRAP 4 rounds
a. complete
no strict HSPU. Did a :08 EMOM of 5 HSPU on a box
b. 235lbs
c.rd 1=1:09. rd 2= 1:19, rd3= 1:43, rd4= 1:51
4 min AMRAP 4 rds + 2 reps.
Thankfully I am attending crossfit gymnastics course this weekend
Awesome Chuck!! Where at?
Naples, fl