Dynamic Mobility, Activation and Warm-Up
One set of:
Bench T-Spine Opener x 60 seconds
Band Assisted Lat Stretch x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side
and then …
Glute Activation Series x 20 seconds on the rig/20 seconds off the rig x 2 sets each side
One set of:
Banded Monster Walks
x 10 steps forward and backward
Banded Lateral Walks x 10 steps each direction
Upper Body Warm-Up Series x 10 reps each
A.
Every 2 minutes, for 8 minutes, complete:
Snatch Balance + Overhead Squat
Set 1 – 65% of 1-RM Snatch
Set 2 – 75% of 1-RM
Set 3 – 80% of 1-RM
Set 4 – 85% of 1-RM
B.
35-54:
“Amanda”
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Up
135/95 lb. Snatch
55-59, 60+ Men:
5-3-1
Muscle-Ups
9-7-5
Snatch (115/65 lbs)
60+ Women:
5-3-1
Ring-Dips
9-7-5
Snatch (115/65 lbs)
Notes:
This is a classic benchmark workout that CrossFit loves to test. Be smart about your opening muscle-ups because this workout really comes down to the last 5 muscle-ups and how quickly you can get through them. Here is a great drill to work on keeping tension on the rings and landing higher – the snap pull drill. If you do not have muscle-ups, then please do the following for substitutions:
Muscle-Up Transition on Low Rings
Chest-to-Bar Pull-Ups
OR
Pull-Ups
C.
For completion:
400 Meter Sandbag Carry
(are only allowed to put the bag down twice during the 400 meter carry. Go as heavy as possible)
A. 95, 115, 125, 135#
B. “Amanda”: 5:54 9-7-5@115#
C. Done
Didnt follow the % just went on by feel. Last set @ 90 kg and then I did some OHS and got a 105 kg PB
Amanda @ 8:20 (Did power snatches, if that’s ok?)
Had a rough weekend and drove for 3 hours right to the Box for a 22:00-session just to keep on track.
135/145/155/165
9:35 ring mu got better on last set
Done
Team,
Just after some advice as to how I can incorporate an out of season comp into my training? Im wanting to sign up to the Pan Pacific Masters Games Fitness Challenge in November. Info: https://mastersgames.com.au/ppmg/sports/fitness-challenge/ Has anyone had any experiences they can share with incorporating things like this into your training year? or am I over-thinking this i.e. just train Invictus masters and do the comp without changing anything…..
TIA for any advice…
Ben
DMA – done w/ some modifications incorporating back exercises
A – 65/75/80/85# – all felt really good and stable
B – 9:02 – done w/ 75# snatches and C2B pull-ups. Really happy that I was able to do this. Just a few short months ago, 80# was my 1RM snatch and that was sketchy. Felt that I did all 21 snatches at 75# with good form today.
C – did not do – didn’t think that was a good exercise for my back right now.
A. 105/125/135/140# B. 6:39. Not a PR but really should have been. I decided I’d just go by feel on the RMUs and do singles on snatches. Actually was able to go 9 UB RMU in :38. I had two foolish misses on snatches…one on the 7th rep of the first 9…just didn’t finish my pull and then the 1st one on the set of 5…same thing just rushed and didn’t finish pull. RMU went 4/3, 3/1miss/1. Take away those misses and having to fix the weights/collar one time, finish time should have been 6:00-6:05. Perhaps going 9 UB was… Read more »
Great job Cheryl!!
A: 215
fs from yesterday: 315 hard
B: 5:36
C: done
Awesome time Brent!
A. 75/85/90/95
B. 2:40, C2B/65# Snatches – 9,7&5
C. 75# Sandbag Carry 400m Unbroken
D. Worked on snap pull drill and muscle-up trans. on low rings
Fantastic Cindy!
A. Worked up to 150
B. 4:06, went ub on mu, singles on snatches
except the set of 5.
C. Done
Nice Karen! Killed it!
So fast Karen – great work!!!
A. 115/125/140/150
B. 9:47
C. Done w/2 drops
A. Done
B. 5:55 muscle up transition on low rings, scaled snatches down to 55+ weight
Really surprised how difficult I found the muscle up transition on low rings.
Great job Theresa – those muscle-up transitions are TOUGH!
A. 115-135
B. 9:51
C. Hollow rocks/V-ups
A. Up to 100kg didn’t push any harder today
B. Warmed up snatch… neck and shoulder was still sore from HsPU yesterday. Therefore stopped and did a Bodyweight Metcon with the team here.
Good call Rob!
Well…
A. 115/125/135/140 felt great!
B. Ouch….16:05 ripped both hands but finished thank god for snatches!
Take care of your hands – we want them healed as quickly as possible!
A. 62.5kg. 72.5kg. 77.5kg. 80kg. Felt solid. Done in metcons.
B. 5.35. Plan was Snatches as singles. Mup 9 UB. 7 in 2 sets. 5 UB. Went to plan until muscle up went to pieces in 2nd set in 7’s. 5 was in sets. Snatches felt really solid. Can’t be too pissed as this is the most muscle up I’ve done in 10 months other than 18.3.
C. Done. Only 2 drops.
Excellent time and game plan Stephen!
Nichole,
Are the snatches squat snatches or can it be power?
Amanda is squat snatch ?
Unfortunately it is squat snatches!
Gday guys, any recommendations for subbing out the Sandbag carry please? Only have normal gym equipment (not a xfit gym)
TIA