Please go by feel today. Some of you may feel great and complete the entire day of training. Others may need some more time to recover. Whatever the case may be, go by feel today.
Dynamic Mobility & Activation
Two sets of:
Shoulder Opener
Cobra Pose x 45 seconds
Hand Plank to Press Lean
x 5 reps
Hamstring Floss x 15 reps per legs
A.
Two sets of:
Air Chair Swings x 5 reps
Followed by …
Two sets of:
Banded Bar Muscle-Up Stomps x 5 reps
Followed by …
Every 60 seconds, for 6 minutes (6 sets), complete:
Bar Muscle-Up x 1-3 reps
55+:
Chest-to-Bar Pull-Ups x 3 reps
B.
Every 60 seconds, for 3 minutes, complete:
Tall Snatch x 2 reps (work on speed under the barbell)
and then …
Every 2 minutes, for 12 minutes, complete:
Snatch from Mid-Thigh Off Blocks x 1.1
Build over the course of the 6 sets
Every 2 minutes, for 6 minutes, complete:
Snatch Pulls x 1.1.1 @ 90-95%
C.
Ten sets of:
Assault Bike x 30 seconds
Assault Bike x 30 seconds @ conversational pace
40-54: 70-75/60-65 RPMs
55+:
60-65/50-55 RPMs
DMA done.
A. 2 BMU’s per 60-90 seconds.
B. No blocks. So Hang Snatches to 95#.
C. Done on rower. AB N/A.
A. did 3 pretty BMUs w toes pointed
B1. 95
B2 135/145/155/165/175/185/ did singles 190 and 200 just because- these were a little higher than mid thigh- almost high hang
https://www.youtube.com/watch?v=l9bIDJCvnnk
B3. Cheryl forgot these
D. done 145 cals on Airdyne
Nice!
ALLLLLLL!!!!! That looks awesome Al! So strong and that knee is doing great!
Mobility done
A. Done; 3 BMU per minute
B1. 55, 65, 65
B2. 105-115-125-135-140-145(m)-145#
B3. Forgot these
C. Done; 65 rpm on AD
A. Skipped did class Metcon 10min AMRAP 3 P. SN @ 135, 4 Burpee BB hops, 2 Bar MU: 8 RDS
B1. BB x3
B2. 95,115,135,145×2,155
B3. 175×3
C. Done, total 125cal
Mobility appreciated. 🙂
A. BMU drill work done
Then 6×3 EMOM.
B1- 105
B2- 2 sets each at 135/145/155
B3- 185
C- Done on AD
Mobility – done
A. Done – 3 C2B each set
B1. 55 – 65 – 75
B2. 75 – 80 – 85 – 90 – 95 – 100
B3. 115 – all sets
C. Done
Mobility done
A. Done (Bar MU did 3 sets of 2 and 3 sets of 3)
B1. 95/105/105
B2. 115/125/135/145/150
B3. 175X3
C. Done
Good work on your BMU
17.1 redo. 173 reps. 23 better than last time.
Awesome job Rowdy!
Mob done
A. done
Bar MU: singles are quicker than linked & less taxing for me
2 linked, 3 singles, 3 singles/30 Sec, 3 singles/19 sec, 3singles/15sec, 3 singles/15sec
B.
Tall Snatch: 75, 95, 95
MT Snatch: 95, 115 x5 (lower back & but sore/numb so took it easy.
Snatch Pull: 175 x 3
C.
AB-30 sec fast: 75 Rpm x 4, 76 Rpm x 6
AB-30 sec slow: 40-45 Rpm
great job.
Thanks Manny!
17.1 re-do. 19:35. Very happy as I was 196 reps on Friday. Could have been even quicker but stumbled on a box jump in the last set of 15 – all I needed to do was a box jump over to compete the rep but got super confused then did another burpee….. anyhow it probably cost me 20 seconds at least but not complaining.
man i want a redo, but worried about my back. great job in the improvement of your score.
Thanks Manny! I hear you on the back. So taxing. If mine wasn’t close to 100% today I would not have risked it.
I went to the box, and three of the coaches were there doing their 17.1, gave me goose bumps, so I went through the prep and I went ahead and finished that sucker with 29:42 as my time. Thanks for the inspiration friend.
Nice Manny! How’s the back?
19:42
Good work Don!
Well redid 17.1 today, properly hydrated, and I am really glad I did! I was so excited to do the workout Friday, I just failed miserably. I read the prep but it didn’t really sink in until I read where Corey was saying the swing was a game changer. Anyhow, my splits improved from 1:47 to 1:41, 4:52 to 4:48, 9:45 to 7:55, 15:55 to 12:44, finished in 18:38, only did 200 reps before. I went unbroken until the round of 40, and took to much rest in the round of 50, anyhow I am STOKED.
awesome job, i was thinking of redo also. great job in the improvement in your score.
Wow, you finished! That’s awesome. I’d like a redo, especially since a friend of mine (local CF judge from NC) and I have a friendly competition going. I beat him with my 147 reps, but he did a redo and tied me. 🙁
Thanks Rodney!! I would hold back posting your number in the future…:)
Nice work! Feels good to finish that sucker after coming up short!
Good work Chris!!! Being hydrated and well prepared makes all the difference in the world!
17.1 = 17:12
Plenty of excuses….none that are acceptable…on to the next one.
is the tall snatch from the front rack position?
from the hang and no did and drive, just drive and get under.
Thanks
c done in the morning @75-80 rpm. will do rest this after noon
Did 17.1 on Friday as a test run. Did Saturday’s workout, rest on Sunday and redid 17.1 today. Time 16:40, I’m very happy with that. No pains/broken back, just not enough metcon power to cycle quicker…yet! I learned a very valuable lesson today. I had a person standing next to me and when I stopped…(yes, I know its supposed to be unbroken!?) but, he gave me 5 sec’s of rest and then I had to go! Worked like a charm! This is going to be my best Open ever! Next time its only 4 sec’s of rest…;-))!
Love that Edward!! Awesome job today
Thx! I’m a day behind but want to comment the 27 Feb. work here. Did DMA A. All felt good and much more proficient, the remarks Nicole and Travis gave me on my video helped a lot. 3 reps every 60 sec’s felt easy. B1. 50 kg’s pulling under is getting better but not quite there yet. Need to be more aggressive. B2. No blocks, did x2 Mid thigh hang cleans, felt ok at 55, 57, 57, 60, 60, 60kg, not realy heavy but are still recovering from 17.1 B3. 80kg’s C. First set at 80Rpm then 75Rpm all the… Read more »
A. Done
B. Three rounds Open 17.1
C. Done
Despite I can’t take a risk with my back and do Open officially I want to feel each openwod. Did up to the 30s round and felt good. To my body type who can fly those burpees this sucks to be under rehab. Good luck to all. Last week was winter holiday in Finland and took week off doing other sports.
Stay strong Petteri. I know it can feel like it takes forever to rehab but you will look back on this moment years from now and you’ll just remember all the things you learned from this time. 🙂
Some day I walk into Invuctus floor to shoot a qualifier.
great job, way to take it on.