A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.
B.
Complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
30 Alternating Reverse Lunges with Dumbbells (55/35 lbs)
15 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
A. 185/205/225/255/275. Felt good with these today. DOG all the way
B. Scaled to 40’s (heaviest I have at home). 3+96. Lots of miscues on dubs today. Broke lunges up in 20/10 each round
A. Sets 5-6 @ 365#
B. 4+4 Rx
Based on 190 PR:
10×95,
10×115,
10×125,
8×142,5 (Fast singles 1-1-1-…-1),
6×152,5 (heaaaavy ? 1-1-…-1).
Straight into todays A (Bench).
A. 225, 265, 285, 330, 350
B. 2 rds + 93 reps. Brutal.
A. Deadlift
185×10, 225×10, 240×10, 280×8, 300×6
Grip was the limiting factor today. Last week I got through every rep without having to use a strap or grip aid but today it just wasn’t happening. Had to strap in after 240. I didn’t have the right one either so the last set was more like 6 singles.
B. 3 rds
Anika
A. 140
165
175
205
220×5
B. 4+71
Luke
A. 190
230
255
285
305×6
B. 4+69
All DL’s w/ DOG
Damn guys!! You both destroyed B. Great work
Thank you. I had a good rabbit to chase. Unfortunately the late round sprints still left me 2 reps short!
Well done, nice strength and destroyed B. So awesome you 2.
Way to go u 2
A. 125, 145, 165, 185, 195 – are these supposed to be unbroken? I figured they were but had to drop at 4 on the last round. Then finished.
B. This was interesting. At home on carpet with a fraying rope. ??♀️ Usually 50 – 60 is not a problem to go unbroken. But I was jumping really high to try to avoid the twisting. New rope is being ordered now!
Scaled to 20# DB on the reverse lunges because that’s what I have at home.
35# kb for the snatch.
4 + 45 DU.
I would say yes meant to be all in 1 set for A. Awesome work today Janelle!
A. 185
225
245
275
295
B. Started the lunges first round with 55 probably a mistake had to switch to 35 but kept 55 for snatch. Completed 3 rounds… barely
Warm up,
3 min AB – 50 kcal
50 push ups, 30 GHD sit ups, 60 sec superman hold
Mobility work
DL based off of 415 mixed grip.
A. 210/255/275- all DOG grip, 315/355 – mixed grips
B. 3 rounds even Rx’d, 55 lbs. DBs were not fun, should have scaled down.
Continued to work on power cleans and more mobility work.
A. 210/250/275/315/335 off 420 with 415 1-RM
Nice little tweak of 5% on set 4 from last time
B. Scaled from 55 to 35 for dumbbells
2 rounds plus 42 reps
DUs in rds. 1 & 2 ate up 8 minutes total ?
A. Up to 345#, based off 430
B. Did 15min AMRAP
40 walking lunges (2x 24kg KB)
20 snatch (24kg KB)
-4 Rds flat
C. Bi’s and tris
Nice work today, you smoked that easy.
Thanks, but not easy today. Lots of sweat and pain.
Solid work
A – 165#, 195#, 225# (should’ve been 210 but made it easier on the weight change with training partner), 245#, 260#
B – with 120 singles instead of DU’s
3 rounds + 19 singles
The burn was very real here… I had to grab my soul as it was trying to flee and pull it back into me during the 2nd round of snatches. All those singles also convinced me I def need to get on those DUs way sooner than later
Agreed, the WOD just was full of suffering. I felt the clock was turning backwards.
All those singles definitely ate some of your time. Nice work today man
A: Deadlifts:
1: 187
2: 225#
3: 245
4: 280
5: 300
Coming back from back injury. Getting it back up.
B:
4+60DU+1 Lunge Used 50# (heaviest we had)
Dang, great job
Smoked that work today. Well done.
A. 225/255/275/320/340
B. Heaviest DB’s are 50# so used that.
4 rounds + 24 DU
Well done!
Solid numbers
A. Deadlift (OT3M – DOG)
10 x 225, 10 x 265, 10 x 290, 8 x 335, 6 x 355
B. As Rx: 4 rounds at the buzzer
… no place to hide on this one – tough grind.
Excited to test it out shortly!
Solid work. My condolences to your legs on the final round of lunges.. must of hurt so good!
A. Deadlifts based of 180kg/400# 1RM
10x90kg 10×107.5kg 10×117.5kg 8x135kg 6x145kg/320# all DOHG (Double Overhand Hook Grip)
B. As Rx 3 rounds + 60 DU’s + 6 Lunges
Accessory
EMOM for 10min:
5x SHSPU
Scorching hot day today, I wanted to get 4 rounds on the Metcon but the heat and a poor night of sleep did me under. Still good session though!
Nice Steven!
A. goofed up the percentage on set 4 and did 70% by mistake, but everything else based on 495 and strapless double overhand grip
245, 295, 320, 345, 395 (5 and 1)
Rapidfire Deloads: 345 (2), 315 (4), 225 (6), 135 (10)
This took a lot out of me
B. Rx. trainwreck.
2 + 85 I think I quit, writhed on the floor and resumed no less than 8-9 times. Maybe those late night glasses of whiskey were not such a good idea after all. ?
C. Nope.
D. Humble pie.
The high DL reps at those weights in A certainly must have taken a toll man. Nice work going for B after that. As Chris stated, there was definitely nowhere to hide in this one
I knew I wasn’t going to do well when my quads started cramping on the first set of lunges! I widened my stance on round 2 and that went away but then I was dealing with side stitches (cramps). Lesson for me from today is HYDRATE. Especially after evening drinks (or eliminate evening drinks the day before a morning workout.
Yea but evening whiskey is oh so nice tho!!
It might have been the drinks, but the WOD was bad with 55 lbs. Nice on the DL.
A. Went off 305 max this time as I did not hit all numbers last go round
155lbx10, 185×10, 200×10, 230×8, 260×6
B. 3 rounds + 4 lunges.
Scaled to using 35 lb kettlebells for this one as I have no dumbbells.
Good scale for me. I was fighting to keep the reverse lunges going. Snatch was not too bad, definitely would of like to have 45s for this part. Lots of trips on the DU slowed me down today.
A. Off 315#: 10x 165 – 195 – 205 / 8×235 / 6×255 Felt strong on all, last set was challenging. Focus of today was to keep lats engaged as suggested by Libby last week B. 3 rds + 90 Rx Seriously considered scaling the weight on this one, but decided to put my head down and plow through it today. Lunges were 20/10 except last round 16/8/6, my grip was destroyed. Snatches steady slow/moderate pace and missed a lot of DUs which doesn’t usually happen, I just felt exhausted when I got to them. Didn’t make my goal of… Read more »
Soo strong on B, you beat me and i scaled it! Double unders just suddenly became so hard haha. Enjoying using the functional fitness for the move help.
very nice work today Joey. +1 for sacrificing a workout to help a friend move.
Way to push through Joey on B. Great job bud.
Thanks Chad! That’s one you will definitely power through
Great job as always
I wanted 4 rounds too, but was just dead with the 55’s; legs were dead after the DL’s. Great job today.
Thanks, you too! Solid day man
Solid work going Rx! My DU were rough as well after the lunges and snatches. Still impressive with the heavy lunges.
A. Based off 10lbs over my 1rm from last test
85kg x 10, 110kg x 10, 127.5kg x 8, 137.5kg x 6
Done with a 2 min rest. Also the platforms were all full, so did them on the astroturf which took away some of the rebound. Felt solid.
B. Scaled down to 45lbs, please tell me the 2 mins per round goal was a typo!
3 rounds + 60 doubles + 20 lunges. Combination of breathing and muscle fatigue was the blocker for me today.
C. Thoracic rotation prehab and explosive rotational med ball slams
I hope the 2 min per round was a typo too! Nice work James, looks like your DL keep getting stronger
Thanks champ, excited for a 1rm retest. Are we getting one soon @libbylandry:disqus ?
Unfortunately I don’t know what’s coming ahead from the madness that is CJ Martin’s programming! Hah.
@joeymaltais:disqus and I have a side conversation trying to work out the programming! Are there any blog posts or explainers on the strength cycles / programming he likes?