A.
Spend 60 seconds practicing Handstand Kick-Up to Wall x max reps
Followed by. . .
Every 10 seconds, for 2 minutes (12 sets) of:
Strict Handstand Push-Up x 1 rep
Rest 60 seconds, then. . .
Every 15 seconds, for 2 minutes (8 sets) of:
Strict Handstand Push-Up x 2 reps
Rest 60 seconds, then. . .
Every 20 seconds, for 1 minute (3 sets) of:
Strict Handstand Push-Up x 3 reps
*If at any time you find that the volume is too great, default to the prescribed reps from the set prior to failing but in the same time domain. For example: If you are in your sets of 3 reps and begin to fail during your 20 second intervals, default back to 2 reps per 20 seconds for the remaining time. If you fail on 2 reps after that, default to 1 rep every 20 seconds until time is up. If you fail that single rep, kick to handstand and hold as much time as possible until your time is up.
Followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)
55+:
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall x 3-5 reps (hold handstand as long as you prefer)
Interval 2 – Elevated Knee Handstand Push-Up x 6 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Wall Slides x 10 reps @ 2030
Interval 2 – Reverse Snow Angels x 20 reps @ 2020
B.
Spend 10 minutes of practice on cycling power jerks.
and then …
Every minute, on the minute, for 3 minutes:
20 Double-Unders
6 Power Jerks
35-49: 115/75 lbs
50-54: 95/65 lbs
55+: 85/55 lbs
C.
35-49:
For time:
50 Thrusters (20/15 kg barbell)
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-Ups
10/8 Ring Muscle-Ups
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters
50-54:
For time:
40 Thrusters (20/15 kg barbell)
30 Kettlebell Swings (24/16 kg)
20 Burpees
10 Pull-Ups
5/3 Ring Muscle-Ups
10 Pull-Ups
20 Burpees
30 Kettlebell Swings
40 Thrusters
55+:
For time:
35 Thrusters (20/15 kg barbell)
25 Kettlebell Swings (16/12 kg)
15 Burpees
10 Pull-Ups
5/3 Ring-Dips
10 Pull-Ups
15 Burpees
25 Kettlebell Swings
35 Thrusters
Optional Session (Best performed 3-4 hours between sessions)
Ten sets for times of:
Row 250 Meters
Rest 2 minutes
C: 13:22
Thrusters+KB ub ,Muscle ups 1+1+1+1+1
C) 15:20
Thrusters UB + KB 30+20 + Burpees 10+10+10 + PU UB + MU 2+2+2+2+2 + PU UB + Burpees 10+10+10 + KB 20 + 20 + 10 + Thrusters UB
A. Done, no probs
B. :15 AB + 40kg PJ
C. (Bar MUs, 20kg KB) 20:04
A, Check Pretty easy to hit all the numbers.
B. Check @ 115
C. 27:22 just a grind 35-49 Rx Finished MU @ 14:32. Mu were 2/2/3/3, long rest between those sets.
A: strict handstand work. I use the 1/2″ “puzzle mats” and stack accordingly.
B:just worked up to 95#’s on the cycling
C: All rx except mu’s (arch under to full support)
21:37 so slow. Just not pushing it yet.
Did the bench press and Bulgarians from yesterday. 175 and 44lb KB’s
Conditioning 12:02 everything ub except did mu 5/5. KB swings were Russian/hybrid. My burpees were pretty slow, I was feeling the remnants of my cold on those.
GREAT JOB Karen!!
Did box wod today
30 min emom
2 clean and jerk (I used 165# 85% 1rm)
10 pull ups
20 wall balls
Rested 5 min then
Annie, didn’t time
A. Completed
B. Did 10 cycles of 20 on 40 off at 88#
C. 13:54. Did 55+ WOD with 35# kB
A. Completed
B. Completed
C. 35-49 RX except muscle ups, 10 dips instead 24:57. Slow, but just kept chipping away at it.
A. Did my best. Better than last time!
B. Done
C. 13:51 30/10 thrusters, kbs ub, pull ups ub bar MU ub pull ups ub, kbs 15/15, 15/15/10 thrusters
A. Done (scaled the time domain – 1 every 20s, 2 every 30s, and 3 every 45s (2″ riser)
B. Done (57 reverse snow angels in a minute)
C. 10:12 UB other than the Ring Dips which I did as singles
Nice!!!
A. Done
B. Worked with 95,115 and 135
Did 3 min EMOM with 115
C. 18:44
Thrusters- set 1-35/15. Set 2-22/12/16
KB-UB, 25/15
PU-10/10, 12/8
MU-6/4
Got some mixed messaging from various docs. One thinks I have a facet joint strain, the other thinks I may have a disk herniation. After doing some reading I’m thinking it’s probably a facet joint injury. Had a couple real bad days where I could hardly move and even got stuck a few times. Pretty scary stuff. Getting better now, especially as the day goes on. Sleeping is bad as the surrounding muscles go into spasm and I’m stiff as a board in the mornings. If it hasn’t improved by Monday morning I’ll go see a doc to hopefully get… Read more »
I am glad you were able to speak with some medical professionals and glad you are resting your back. I need to look up a facet join injury so I know better what you are dealing with. Please no lifting for a while until you feel a marked improvement with your back. Thank you for keeping us posted!
Handstand work done. Decided to work on weak areas. So I worked snatch technique for 20 minutes.
10 minutes of power jerk cycling.
10 minutes of double under work.
A. CrossFit Lift-Off Event II):
C&J: 100/105/110/115/120(training-PR)/-
– 120 kg jerk would not meet WL-standards.
– got under 125 kg and almost stood it up! That would have been
B. Did only half the WOD:
– 50 thruster (terrible after 100 OHS),
– 40 KBS,
– 30 burpees,
– 20 pull-ups and
– 10 MUs.
14:59
Congrats on the PR!!!
Thank you!