Dynamic Mobility, Activation and Warm-Up
One set of:
Twisted Cross Stretch x 60 seconds per side
and then . . .
Overhead Barbell Underarm Stretch x 30 seconds regular grip/30 seconds narrow grip
and then . . .
Two sets of:
Med Ball Hamstring Curls x 5 reps
Hip Extensions (unweighted) x 10 reps
Band Pull-Aparts (overhead) x 15 reps (light band)
A.
Take 15 minutes to build to a heavy 3-RM Deadlift. Do not sacrifice mechanics for weight. Stay safe and build to a heavy 3-RM for today.
B.
35-54:
Every 2 minutes, for 30 minutes, complete (3 sets):
Interval 1 – 400 Meter Run
Interval 2 – 30 Wall Ball Shots (20/14 lbs to 10′ target)
Interval 3 – 400 Meter Run
Interval 4 – 15 Strict Pull-Ups
Interval 5 – 15 Burpee Box Jump-Overs
55+:
Every 2 minutes, for 30 minutes, complete (3 sets):
Interval 1 – 400 Meter Run
Interval 2 – 30 Wall Ball Shots (20/10 lbs to 9′ target)
Interval 3 – 400 Meter Run
Interval 4 – 10 Strict Pull-Ups
Interval 5 – 12 Burpee Box Jump-Overs/Step-Overs
Note: An awesome conditioner from the Invictus archives! Please adjust the reps/distance if you are not going to make it under the 2:00 mark. The first set should feel comfortable, the second set should be a push and the third set should be a grind!
C.
Three sets of:
Lying Hamstring Curls x 8-10 reps @ 4111
rest 30 seconds
Reverse Hypers x 15-20 reps
Rest 60 seconds
Did the deads this morning. Stopped at 265#x3…i prob should have loaded bar to 275#, but didnt want to push another set 🙁
Heading to lake of the ozarks! Will be doing drop in at cf LOTO Friday-Monday!
A) 345#
B) Scaled runs to 200m, may have been good with 300m, WB UB for 2 rounds then 20/10 for the last, pullups 3×5, BBJO burned
C) 10/95#
Snatching from yesterday first–up to 100#, failed 105 a few time which would equal my best
Emom done with some mods: 300 run, 20 wb, 400row, 15 strict pull-ups, 15 burpee box jumps–thunderstorm just as last run hit
Started with my back exercises A – did this yesterday as part of my gym’s class WOD (215#) B – did scaled version of this: – 350m run (1:30-1:35) – 30 weighted squats (2×15# DBs) (0:50) – still not doing anything OH including WBs – 350m run (1:30-1:35) – 15 ring rows (0:35-0:40) – not sure what’s going on with my forearms, but currently can’t do any pull-ups w/out some pretty severe pain. Forearms have felt inflamed ever since the heavy sandbag hoists and legless rope climbs I did in competition 10 days ago and it doesn’t seem to be… Read more »
Just got in the wod today
B: Got it all in the time frame…although i think I skipped a lap (70 meters) one round?
A. 375. May have had more but not complaining about this. Felt solid.
B. Rx. Unbroken. Runs 1:40-1:45. WB 0:54. Pullups 0:20. BBJO 1:00ish. Last round got a little hairy. Started the pull-ups a little late to recover from the run.
C. Done.
Great training today!
Thanks Nichole! Might head up to Madison tomorrow (Friday) with my CF-addicted 13-yr old. Will look for you guys if we do. I’ll need distractions to keep my kid out of the Rogue store trying to convince me to buy him pretty much everything. LOL.
lol – please look for us!! Your son is going to love it here!
Sorry for the long post, but hit frustration this week. Strained my quad Saturday during the In-House comp. Felt it hurt the most when i would drop off the pull-up Bar.( Had to land on only one foot.) Took Sunday and Monday off and my quad felt good. Did the Snatch Balance yesterday (got 125lbs) all felt great to this point. Dropped the bar (didn’t want to bring it down on my shoulders) and when I went to Power clean it my quad screamed at me when I received the bar. All that to say, no Snatch yesterday and I… Read more »
Oh no Dawn – I am so sorry to hear about your quad! I hope it heals quickly!
A. 455×3 /#20 lb pr
B. Did all the work at 10 spu and Bbj but had to cater to class and clients training so just ran the clock and worked when I could. Still a great wod @ 44 minutes. Went ub on wb which was a shocker.
A. 395
B. Class WOD
DMA: done A) 150/185/225/275/300. I know I can do 365 for 3 but I’m still recovering from a pulled hamstring that happened during my obstacle course race on Saturday. It is starting to feel better but I didn’t want to push my luck with it so I called it good at 300. No problem with it on squats thankfully B). Had to make a couple of subs due to the injury. Running (fast) is still a no go so I subbed in 500m rows and jumping onto the box was putting quite a bit of strain on the hammy so… Read more »
Great subs my friend!
Thank you! Just doing what I can to keep progressing
DMA:Done
A: 255 3RM 5# PR
B:400 m run about 1:30
Wallballs broke into 2 sets of 15
Pull ups (scaled) still working on them
Burpee box jump overs
C. Lying Hamstring curls 10 reps
Ran out of time
Congrats on your PR!
Thanks Nichole!
DMA: done
A. got to 220# PR
B. Had to shorten things up: I did 300 meter run, 25 wb’s, 13 pull ups and did the prescribed burpee box jump overs.
(1st round was not easy but ok, 2nd was pushing & 3rd was just finishing right before the 2 min mark & moving on. no rest.)
C. done
Congratulations!!
DMA:) Complete
A.) 415# (10# PR)
B.) This went better than I thought it would.
400m Runs – 1:28-1:30 for all
WBs – Unbroken all sets
Pull-Ups – :45-:50 (7/8 1st rd then 5’s for remaining)
Burpee Box Jump Overs – :40-:50
C.) 10/20 for all 3 sets
– 25# DB for Hamstring Curls. Just layed on the ground and place DB between my feet.
-Subbed Supermans for Reverse Hypers
Awesome work – congrats! And fast runs Phil!
Thanks!
What a day at the CF Games…next year I gotta go. 🙂
DMA – Done
A. 100 – 120 – 140 – 150 – 160 – 170 – 180 = 3 reps. I felt good watching The CrossFit Games and got 2 Deadlift 1 RM PRs 196 and 200 Kg PR
B. As you described. 1st Round Comfortable, 2nd A Push and the 3rd A Grind…..I saw death before me but I didnt give up. Great WOD Im happy that I got all 15 rounds.
Awesome work Marcos, congrats!!
DMA – done
A. 135 – 185 – 205 – 225 – 255 – 280 (PR) – 300 (25 lb. PR)
B. 400 m run – distance a bit short (;20-25s rest)
WBS – UB all rounds (:55s rest)
strict pull-ups – as singles (1:15 rest)
burpee box jump-overs (:50s rest)
C. done
Massive PR Barry – great work!
Thanks! Deadlifts felt really good today. That’s 4 PR’s this week.
Awesome Barry!!!
DMA Done
A. 140kg
B. Subbed run with 400m row…. tough!
C. Done
A. 180 kg
B. Had to change this due to equipment:
1. About 300m run (around 1:00 min),
2. 30 thruster @ 15 kg (around 1:10 min),
3. about 300m run (around 1:00 min),
4. 15 strict pull-ups and (15 / 5/5/5 / 5/5/5) and
5. 15 burpee-box-jump-overs 14″ (unbroken).
C1. 8 single-leg deadlifts 8/8/8 kg and
C2. 15 good-mornings 15/20/25 kg.
A. 255. That’s about 90-91% so I’m pretty happy with it. DL feels the best out of allmlifts at the moment.
B. Made it. But your notes were on point. 1st set- comfortable. 2nd set- well that’s getting a bit more difficult. 3rd set- oh jeez, hang on, this is rough now ?
Wall balls: 3 sets all unbroken
Strict pull-ups: 5’s, 3’s, then all over the place.
Runs ranged from 1:35 to 1:45 by the end.
C. Done
Fantastic Stephanie!!
Thanks ?
A. Worked up to 400# for new pr for 3rm!
B. Only thing had to shorten was the run, 300’s
WB’s 30,20/10,15/10/5
Strict pu 5/5/5,3/3/3/3/3,6/6/3
C. Helped class with rope climbs
Wahoo Tom, awesome job!
Yesterday’s work – 65 kg snatch Balance – 55 kg snatch ( no pr ) –
40 kcal 3 min assault bike – sorry – after 3 hours sleep I am “ok” with that
Get some rest tonight!
I am going to Oslo for some days, so I will take some extra rest ?