Dynamic Mobility & Activation
Overhead Barbell Underarm Stretch
Follwed by. . .
Banded Hip Flexor Stretch x 60 seconds per side
and then. . .
Two sets each arm of:
Single-Arm Viking Sloth Presses x 5-7 reps
Rest as needed
Focus on mechanics and tempo, not reps. Slow and controlled on the descent, smooth and strong on the ascent. Try to feel tension through the internal obliques on the descent and engage the lats and pecs as hard as possible on the ascent. You should not be shrugging at any point during this movement.
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Behind the Neck in Receiving Position x 2 reps
followed by . . .
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps
followed by . . .
Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance x 1 rep + 1 Overhead Squat
Work up to a heavy for the complex
B.
Every 2 minutes, for 16 minutes (8 sets), complete:
Mid Thigh Snatch + Snatch from 2″ below the knee @ 75-85%
C.
Every 3 minutes, for 15 minutes (5 sets), complete:
Assault Bike x 15/12 calories
Double-Unders x 40 reps
Strict Handstand Push-Ups x 12/10 reps
50-59:
Strict Handstand Push-Ups x 10/8 reps
60+:
Assault Bike x 12/10 calories; Strict Handstand Push-Ups x 10/8 reps w/a 2″” riser OR DB Seated L-Sit Press x 10/8 reps
Rest 5 minutes and then …
Every minute, on the minute, for 5 minutes:
Burpee Box Jump Overs x 8 reps
Wall Ball Shots x 10 reps
35-54: 24/20″; 20 lbs to 10′ target; 14 lbs to 10′ target
55+: 24/20″, step ups allowed; 20 lbs to 9′ target; 10 lbs to 9′ target
D.
Three sets of:
Dumbbell Roll Back Extensions x 10 reps @ 2111
Rest 60 seconds
Seated Dumbbell Press x 8-10 reps @ 2011
Rest 60 seconds
**For those doing the WZA Qualifiers: You can use today as a day to redo one of the Qualifier workouts, if you feel you need to. You definitely don’t have to and I’d prefer that you don’t but, if you feel like you can absolutely put up a better score for qualifying purposes then today would be the day to redo.**
delayed entry:did this on Wednesday 9/20
Dyn/Mob: done
skipped the viking sloth by accident – I really like that drill 🙁
A1) SP/SOTS: 33 BB only
2) TS: 63x2sets, 68×1 set
3) SB+OHS: 68×2,73,78×2,78x1x1f,78,,82
B) MT/Snatch2″: 78 had 4 single fails on the 2″ sntach stayed with the weight until I can nail
this ..
REDID wodapapoolza because I did it in serious caloric def and I was tired..Idefhadagreatrer improvement!!!
PM:
C) Metcon ; only did. 4rds -=capped out
3s. done -3sets rxd
D) skipped Im shot 🙂
Mobility and Viking Sloth done. A/B – Skipped. Did BTN jerks with snatch grip up to 205 (same as last week). Rt. shoulder still feeling solid but definitely sore under load. Taking it very slow. May add some muscle snatch next week. C – 1:56, 1:56, 2:04, 2:24, 2:37. Bike felt shockingly strong. sHSPUs got bad toward the end. DUs were good. Found a new rope that is fantastic. Rested 5 minutes and then…. Gahhhh! Wow that was hard. 0:50, 0:54, then went off the cliff without leaving skid marks. Scaled minute 3 to 6 BBJOs and still took 1:04.… Read more »
DM&A A/B. WZA Wod # 1 – Week 1 = 21 reps @ 225. C.1 Every Round 1:50-2:05 C.2 Done (that was rough!) D. No Time Left Trying to get back on track after 2 weeks of battling a nasty chest cold + 10 days with my family in NYC. I did train 4x at Crossfit Union Square as a drop-in and loved it, but I do feel that my conditioning suffered due to poor nutrition/hydration during my trip and the effects of the cold. Back to square one ? but happy to be back with you all. Just renewed… Read more »
So happy we are stuck with you 😉 !! Hope you enjoyed your vacation and hope you get that chest cold under control. That doesn’t sound fun at all!
A & B: I’m here but had a set back with the back last week. Soft tissue damage at L4 / L5 is slowly recovering but keeping away from Heavy Barbell work until it’s healed. Just went thru as movement pattern exercises instead with empty bar.
C: had between 1 minute to 50 seconds left each round but legs and was gassed so it all depended on if I was getting my DUs
D: got thru with 15 seconds left each round
E: Done – 30# DB
I am so sorry to hear about your back! How is it feeling today?
Limited time today as it’s the first day in a new job. Spent all weekend moving the 8000 lbs of gym equipment I have about 50 miles south so a bit stiff. First workout (besides moving in almost a week) Viking Sloth press 2x16kg KBs A: Snatch Press @ 95; 95; 105 Tall Snatch – 115, 135, 145 SB + OHS- 175; 185; 205; 215; 225(m) B: Snatch Complex- 155; 155; 165; 165; 170; 170; 175( missed below knee); 175 C: Tested a rd of WZA # 2 . Thumbs still a bit sore and swollen which made holding onto… Read more »
How was your first day??
It was good. A lot to learn.
A1: 65,75,85,95 A2: 65,65,65 A3: 65,65,75,75,80 B: 65,65,65,75,75,75,80,80 C1: 5 sets using Keizer Bike less double unders, jaw not ready for jumping of any kind. 60+ using 30# DB’s C2: step over (no jumping), And did thrusters with DB ..no ball in front of jaw. D: did the second portion using 40# DB’s. First one ..DB (bowflex 90’s) too close to jaw. Did cable tri extensions later. Mouth is sore, breathing pulls at the 30 or so stitches. But back at it! Number look low, cannot blame that on the jaw! All new too me. Ankle flexibility the weak link,… Read more »
So happy you were able to get some training in today but even more happy to see your recovery going well!!
DMA
A1. 80/90/100
A2. 75/85/95
A3. 125/135/145/155/165
B. 125/125/125/130/130/135/135/135
C. Done. Scaled to 8 Hspu
D. Done 25# and 40#
A.
1. 95/115/135
2. 95/115/135
3. 95/115/135/135/145
B. 165/165/170/170/175/180/185/185
C.
1. 1:16/1:17/1:21/1:25/1:28. Last 2 rounds I rested on the wall during STHSPU
2. I died on this one… 3 rounds + 8 BBJO and 4 WB in 5 minutes
D. Ext-25# DB. DB press with 45# DB
Good push Keith!
Thanks. Kind of disappointed in myself on C2
DMA done
Fighting through a bit of a training rut right now. Work has been busy and sleep/nutrition hasn’t been great as a result. I’m tired and sore. Worked through today’s session but I backed off and just got it done.
A1 65-85-85
A2 95-115-120
A3 135/155/155/155/155
B 135 x 8 sets
C1 2:15/1:52/2:02/2:02/2:07
C2 Didn’t do. This would have tapped my last bits of energy.
D1 and d2 done with 25# dbs
Don’t ever underestimate how much rest will do for you. If you are feeling run down, then rest may be the answer vs. pushing in each session. We need you healthy to be your best and rest and recovery is vital to that!
Dynamic Done
A. 65 lbs. really need to work on balance here and core positioning
– used bar only today and worked on hip extension and pop
– 115/125/135/145/155
B. 115 – 1/125 – 1/ 135 – 6
C. avg. 30 sec or less for row, finished round under 2 min
– part 2 hurt, had zero lungs at the end
D. 35 lbs. DBs
DMA – done A1. 50 – 55 – 60 (up 5#) A2. 45 – 55 – 60 (up 5#) A3. 85 – 105 – 125 – 140 – 145F B. 65 – 75 – 85 – 90 – 95 -100 – 105 -110 (felt good on these) C1. 2:15 – 2:32 – 2:25 – 2:23 – 2:38 (used the hamstring curl set-up; tried not to use my legs until arms were starting to fail) C2. Didn’t make the time on the first round, so I just did the 5 rounds continuous. Don’t seem to move quite fast enough when using… Read more »
Great sub for the workout – aren’t those hamstring curl push-ups awesome?!
Kind of taking it easy this week so I’m not too wrecked for the Team Series this week.
My traps are angry with me today so I just did some mobility this morning and then the first part of C
Did 10 cals on bike and had to go to 2 abmat after the first set.
2:40/2:43/2:47/2:41/2/50
First set of dubs were a mess but they got better each set. A mess then /20,10,10/25,15/ last 40 UB
How do I keep myself from dying on the bike? It never gets better
Do you use your arms when doing the assault bike? Learning how to push and pull the handles helps a tremendous amount in upping your RPMs.
First day back after dealing with IRMA…All good on that front, training on the other hand not so great…
A. Bar, Bar, 65
A2. 95, 95, 115
A3. 115, 125,135,145,155
B. 115#
C. Only could complete 3 rounds in time allotted: 1:23,1:41, 2:20
C2. Couldn’t do one round in time allotted, finished 3 rounds in the five minutes.
D. didn’t do
I’ll be back better tomorrow. 🙂
Happy you are all safe!! Glad you were able to get in the gym today as well!
A1. 55/65/75
A2. 65/75/75
A3. 75/95/105/115/125
B. 115/115/120/120/125/125/130/130
C1. 2:10/2:18/2:12/2:40/2:54. SHSPU got hard the last 2 rounds.
C2. Got humbled on this one. :49/:59/-/:52/-
After 2nd minute I was done. Waited a min did another round and called it quits. So simple, yet so hard.
D. Did not do….
This will be one that comes up again 🙂
OH boy!!!
A.1 33-43-43lbs
A.2 15kg
A.3 42-45-47-50-50kg
B. 45kg across
C.1 2:14/2:13/2:15/2:11/2:40 scaled to 5 SHPU with one abmat
C.2 already knew looking at this that there was no way I could do it, so I scaled right away to 6 burpee box jump overs – first round took me 57 seconds ? – I ended up doing this every two minutes on the minute and tried to work on my burpee speed and efficiency, and i just can’t do wall balls fast
50/48/49/46sec
Will do D after lunch class
Great adjustment Juls! The intent of that emom is to work on fast transitions and speed in each movement so this will highlight what you need to work on as far as speed for something like wall balls and transition time. 🙂
A. 45,55,65
A1. 65,85,95
A2. 115, 135, 145, 155, 160 Felt good had issues getting to depth.
B. 115,115,125,125,125,125,135,135.
C. Doing WOD #2 for qualifier this afternoon.
good luck Tom! We’ve got another week, right?
Yes until the 25th. Just started breathing better. I think you got 10 rounds Rob!
Thanks for the confidence! I’ll give this a go, but waiting for a day when I feel awesome and ready to go 😉
Holy crap Rob! That was fun. First 3 rds were good but only got 20 reps on 4. Sucked the air from my lungs!!!!!
Nice! I am guessing this will be about how efficient, smooth, and calm you can remain. Keeping HR as low as possible for as long as possible. ‘Make it look easy’. Can’t wait to try it haha
DMA – Done
A1. 45lbs starting to feel better
A2. 65/85/95
A3. 135/155/175/185/185
B. 155. Wasn’t feeling great stopped after about 5 rds.
C1. All Done. except I did max effort Strict after 1st round. new I wouldn’t get 12 each round so 12/10/10/8/6
C2. Wow this was hard . 2nd round went over the minute. So after that just rested a few seconds between each.
Ran out of time.
What was the hardest part of that conditioning workout Sean? The HSPU?
The first part wasn’t really the HSPU. Later rounds it was the Assault bike and breathing. I didn’t want to go through the full 3 minutes, that is why I went max HSPU.
Mobility: done
A & B: will come back later
C:
1. Subbed 35lb KB z-press. This was rough after 6 light weeks. DU were all over the place until last two rounds, then unbroken! Dropped to 10 ab cals, 30du, 8 z-press after first round: 2:08, ~2:50, 2:17, 2:17, 2:18
2. couldn’t hit Rx rep scheme, just kept moving and used the timer as a guide. 6-7 burpees and 7-8 wall-balls each round.
D: done
Feeling very sore, but need to move so decided to train through it.
A1. SOTS x2 40,50,60,70kg PR! up 2.5kg from last week.
A2. Tall Snatch x2 42.5,50,57.5kg up 2.5kg from last week
A3. SB+OHS 60, 82.5,92.5,102.5kg up 2.5 from last week didn’t bother with 5th set.
B. 60,70,75,80,85,85,90kg failed twice. Hammies sore and hated hangs today.
C1. that was NICE: 1:12; 1:14; 1:24; 1:45; 2:24 not consistent at all! HSPU UB first 3 rounds.
C2. OMG that was super tough! 0:43; 0:43; 0:45; 0:48; 0:53. The last round of BoB was crazy.
D. 15kg DB
Great work Rob!! Nice work on the PR – noticed a little drop off after round 3!! 🙂
A little drop? haha My shoulders were smoked. Sore going in to this too, which didn’t help! Loved the EMOM. It was close to being impossible!
But not impossible. 🙂 Aren’t those the best kinds? 🙂
Yea loved it!
Mob done.
A1. 20/20/20kg. Up 5kg from last week but form was poor.
A2. 25/30/35kg PR. Up 5 kg from last week.
A3. 40/45/50/55/60kg PR for complex and SB.
B. 37.5/37.5/39/39/41/41/42.5/42.5kg. This was better as weights went up.
C1. Subbed rower and elevated knee hspu.
Didn’t keep time but about
2:50/2:25/3:05 the. Took an extra min. 3:03 another minute the. 3:10.
C2. Skipped
D. Skipped
Fantastic work Rowdy, especially on your snatches! Hope you are feeling better and better in each position!
Thx Nichole, I am definitely feeling better with the snatches, stronger overhead and definitely feel faster getting under the bar as weight increases. I feel I’m not always getting the bar all the way back and into position overhead, probably because I fear it going back behind me.
I’d rather see you miss behind then out in front. That tells me your pull and power is strong!