Warm-Up.
Banded Scarcrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Banded Lat Stretch x 30-60 seconds per arm
Followed by…
Barbell Complex x 3 sets:
Muscle Clean from Hang x 3
Muscle Clean from Mid-Shin x 3
Front Squat x 3
Tall Cleans x 3
Rest as needed
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean
Build over the course of the 8 sets, starting around 60% of your 1-RM clean.
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Ground to Overhead (115/75 lbs)
12 Front Squats (115/75 lbs)
12 Box Jump-Overs (24″/20″)
A: 55/60/65/70/75/80/85/90 kg
B: 2 rounds + 3 reps (muscle/power snatch)
Barbell Complex Warm-Up with empty barbell/95 lbs/135 lbs.
Done in 95 degree, stuffy garage after a bachelor party weekend. My body was not quite prepared for today.
A.
175/185/205/225/245/-/265/275 (F; missed clean)
– Had to take a set off after feeling a bit woozy.
B. As prescribed, ground to overhead performed as Clean & Jerks.
2 Rounds + 7 Clean & Jerks.
Just couldn’t seem to catch my breath. I hope to at least complete 3 full rounds next time this comes up.
A. Up to 215#.
B. Not feeling well. Shut it down after two rounds
A. Hang Clean + Clean 95-105-110-115-120-125-130-135lbs
B. 2 rounds plus 9 reps. Used 115lbs for the G2OH and FS, subbed Burpees over the Bar for the BJO.
Luke & Anika
Did saturday’s Partner WOD:
3 rft – partners move through “pipeline style,” just one follows the other.
Row 350 calories
Rest station
20 dumbbell hang power cleans 50#/35#
Rest station
10 bar muscle ups (Anika’s done with a band assist)
Rest station
26:10
A.
95, 105, 115, 125, 130, 135, 140, 145
Then did just clean 155, 160 5# PR
B. 4 + 12 RX.
Challenging! All the front squats were UB. GTOH 6/4/2 and the right into the FS. Box jump overs UB too.
Congrats on the PR! You crushed the metcon too!
Thanks! I had it in my head that everyone was getting 4+ so I pushed myself really hard.
Nice job on the 160# clean! Awesome!
Thanks! It’s been a while since I was able to even match my old PR and I felt strong so decided to give it a go.
A. Up to 225
B. Rx…3 rds + 1 G2OH (all G2OH = P Snatch)
A) 135/155/165/170/175/180/185/190
B) 2 rds + 12, metcon did not feel good today. Also I realized I was doing push presses for the STO portion after the workout. Bar was just not moving well today.
July 25 WOD A. Back Squat – based off 180# All done RAW 125×5, 140×3, 160×1, 145×6, 145×6, 145×6 B. 3 Rounds for Time – 3:29 / 3:57 / 4:04 = 11:30 30 Wall Ball Shots @ 14# to 10′ target – 10/10/4/6, 6/6/6/6/6/6, 8/8/8/6 25 KB Swings @ 16kg – all UB 20 BJ w/ step down – All UB ***WB went a little better today for me..but if I’m being completely honest probably only about 35% actually made it up to 10′. Box Jumps just seem way slower and harder on the legs when stepping down…but that could… Read more »
Box jumps were really hard after all the work. You did a great job!
Evening session:
4 rds
Leg extension x10-12 80-95 kg @tempo
Ring rows from box x10 @tempo
Sideplank + 5 kg plate 60/60s
Are you feeling the difference from leg extensions? Think i’m fairly posterior chain / hamstring dominant and thinking about incorporating some extensions to balance out
I definitely feel a bit of difference when squatting heavy but it takes time to really tell.
A. 85-95-105-125-135-145-155(failed clean)
B. 4+7
A. Squat Clean Complex (OT2M) as Rx:
155, 165, 175, 185, 195, 205, 215, 225
B. 3 RFT as Rx
9:27 (Power Snatch)
… missed the AMRAP12 bit (likely for the best) … my legs are still a little cooked from last week.
A.145/175/186/195/205/216/215/215
B. 3 rounds + 21 reps RX
Last week was super crazy, friday: A) 5 sets of 3 muscle snatch; in kgs: 35, 37.5, 40, 42.5, 45. B) EMOM 5′: 5 squat snatch (touch and go) 47.5 kgs C) 5 RxT: 10 power snatches 95 lbs + 10 box jump overs 24″. Time: 7’45” D) 2 rounds of 7×7 mts sled pull 63 kgs + 30 abmat situps + 30 hip raises Saturday, partner work: A) 5 RxT: 10 HSPU (each) + 15 box jump overs 24″ (each) + 15 synchro front squats 40 kgs. Time: 20’45” B) 4 RxT: 50 DUs + 15 DBs C&J 20… Read more »
Super crazy indeed! Nice job on TnG snatches dude.
A. Every 2min hang squat clean + clean
115lb, 125, 135, 145, 155, 155, 165, 170
Max is 190 right now for the clean. Felt pretty good at 170. Got under pretty well.
B. AMRAP12
12 G2OH #95lb
12 FS
12 BJO
Got 3 rounds. Ran out of steam fast!! I blame the zero overhead warm up.. fatigued quick on the G2OH. Last round only did 4 reps and moved on.
A. Complex Up to 4sets @225#, squat cleans
B. Rx 3+18, finished 4 rds at 13:23
C. Plank tabata, paloff hold tabata
I want to say Rx+ on B but that doesn’t feel like the right term. Great work!
Thanks!
Looks like a solid Monday morning.
A. STRICT PRESS FROM JERK RECEIVING POSITION For Quality: 3 Sets of 5. 30 30 35kg. Left shoulder hurts when strict pressing. Will get chiro to look at it when i’m next in. B. PAUSING PUSH JERK For Quality: 3 Sets of 3 *Pause For 2 Seconds in Dip & Catch. Guidance to stay below 50% push jerk (projected 85kg). 40 40 42.5kg. Worked on finding the heels in both dip and catch C. PUSH JERK based off projected 85kg Every 2 Minutes x 5 Sets: 3 Push Jerks, 60% 65%, 70%, 70%, 70% D. “BEEF JERKY” AMRAP 12: 21… Read more »
Great work James! You moved through D really well. Take care of that shoulder.
Thanks Mike, felt good (at least in the first half!) – but annoying about the shoulder. Literally zero pain in any push press/jerk, strict seems to flare it up. Last time i had it looked at it was a tight bicep insertion into the shoulder…enjoy your session today, looks like a fun one
kudos to you man for going into that E, i’m not planning to do anything after Beef Jerky ?
Apart from lying on the floor! Haha. Reaaaaally want those BMU (ideally under fatigue) before the Open so made myself do them
A.
Clean complex
75kg, 80, 85, 90, 95, 100, 105, 110kg
Hard on the thumbs, otherwise easy. Each clean from the ground was a powerclean.
B.
Misread the Conditoining and did shoulder to overhead by accident (instead of ground to overhead)
4 rounds + S2O + 5 front squats.
First time working out since last Wednesday. Felt slow.
Misread has happened to me waaay too often. Still a great score Shaun
I read it as shoulder to overhead initially too! Strong work all around.
Warmup ✅
The stretch is so good, have to do this more! Especially the scarecrow is great.
A. E2M complex
70 kg/85/95/95/95/100/100
B. AMRAP 12 min
12 G2O
12 FSQ
12 Box jumps
3+18
Wasn’t concentrated this morning. Just did the work.
Have a great Monday everyone!
Hey guys! First day joining up with the program. Love that there is a good community here in the comments section and hope to get involved. I’m from the UK and have trained for about 5 years mostly doing the old CrossFit football workouts. Not really made any progress in a while and I’ve got a lot less time than I used to as I’m busy working shifts as a doctor and have two boys (2y1m and 4 months old!). Train in the garage at 5am and am lucky to have access to most equipment. I’ve neglected conditioning for a… Read more »
Oh and thank you so much to the team providing the amazing programming and informative website/social media.
Welcome to the paincave!
Welcome mate. Happy to see another dad home-gym-er!
Great to have you onboard Michael, need some support on the UK contingent. Looking strong in A!
Another 5am garage dad here. Welcome to the club!
Welcome Michael! There’s a great group on here and most of us are parents working through a lot of the same challenges. I started doing the programming after plateauing as well. Great work!
Welcome! Yup, another 5 am garage dad. (4yo, and 2×1.5yo) it’s a rough hour but always pays off putting in the time. Nice work today getting back into it.
You found the right place to be … welcome aboard.
Weekdays: 6am MST – 3 kids (11,8, 3)
Welcome! Great timing to join up! We will have a testing week starting next Monday! Whoot! Lots of Invictus Benchmarks to have!
welcome aboard mate
Welcome!