Primary Training Session
A.
Every 3 minutes, for 15 minutes (5 sets) for times:
200 Meter Sprint (Assault Runner if possible)
10 Double Kettlebell Thrusters (24/16 kg)
10 Burpee Over the Kettlebells
For the Kettlebell Thrusters, please follow the CrossFit Games standards for range of motion – hands must be together, inside the shoulders and below the chin in the front-racked position.
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85%
Please aim for the high end of the rep range on your fifth set.
C.
Three rounds for time of:
500 Meter Row
15 Strict Handstand Push-Ups
10 Muscle-Ups
Rest until the running clock reaches 15:00, and then. . .
D.
Three rounds for time of:
30 Wall Ball Shots (30/20 lbs)
15 Power Snatches (95/65 lbs)
E.
Five sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips x Max Reps @ 1111
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
Banded Glute Bridges x 25 reps @ 11X1
Rest 45 seconds
Supine GHD Straight Body Hold x 60 seconds
Rest 45 seconds
B.
Three sets of:
Max Strict Supinated-Grip Pull-Ups
Immediately followed by. . .
100-Foot Bear Hug Sandbag Carry (HEAVY)
Rest 60 seconds, and then. . .
Max Chin-Over-Bar Hold
Immediately followed by. . .
100-Foot Bear Hug Sandbag Carry (HEAVY)
Rest 60 seconds, and then. . .
100-Foot Plate Pinch Walk (35/25 lbs)
Immediately followed by. . .
100-Foot Bear Hug Sandbag Carry (HEAVY)
Rest 2-3 minutes
Running Endurance Option
Three sets for times of:
Run 2000 Meters @ 5k PR pace
Run 800 Meters @ 60-65% of 5k PR pace
Rowing Endurance Option
Three sets for times of:
Row 2000 Meters @ 5k PR pace
Row 1000 Meters @ 60-65% of 5k PR pace
Forgot to post.
A. Done, but pretty sure my thrusters weren’t to standard (didn’t see the memo on spreadsheet about hands, can post a video to the athlete page).
2:05, 2:03, 1:53, 1:43, 1:36
B. 225-260-295-310(failed 2nd rep)-tried again, 310-295 lb x 3
Was challenging to run and then squat up to 90% for 2 😛
D. 25lb DBs, 12 dips each set
Running Endurance
Two sets, couldnt keep the intensity
Confession; I did a 14 minute chipper on Thursday. Needed to keep my mind busy. No more Thursday WODs.
A. 1:58, 2:00, 2:03, 2:06, 2:15
B. 107.5-125-140-150-140kg x 5 reps
C. 15:25
D. Didn’t do
E. 3 sets
10 x strict pull ups
10 x Z-press
10 x dips
Any reason why you skipped D?
Didn’t have enough time and wanted to get some strict stuff done.
A
2:06,1:49,1:46,1:52,1:59 (20 kg ktb)
B
95*6, 107.5*4, 122.5*2, 130*2 , 122.5*3
C
12:56 rx
D
11:26 (scaled the rep scheme to 20/10)
E
Done
Sao
Done
Solid finish to the week! Nice job adjusting to get the most out of your sessions this week!
A) On the assault runner
2:09, 2:00, 2:04, 2:09, 2:02
B) BS: 185, 215, 240, 255, 5@240
C)14:03 2 min pace on row, shspu unbroken, then 9/6. Mu: 5/3/2. Triceps smoked going into this after hspu
D)9:58 6’s on wallballs, 9/6 on snatches except for the last round unbroken
Done for the day! Going to go enjoy some relaxing pool time and good bbq!
Enjoy that pool time Briana. You’ve earned it!!
1. Done – jumped right into this without any pre wod stretching… my back didn’t like that at first but loosened up after the first set.
2. 310/355/405/430/5 @ 405 (based off of most recent heavy single, not all time best)
3. 10:38 (went unbroken on everything but my muscle up cycle rate has slowed down a bit… id like to do some skill work to smooth these out again)
4. 8:12 (scaled the wall ball to 20lbs due to a slight ache in my left knee after the squats)
5. Done
A. 2:43/2:35/2:21/2:06/1:51 Everything unbroken
B. 265×6/307x/347×2/365×2/345×4
C. 16:15 hspu: 15-11/4-11/4
Mu: 5/3/2-4/3/3-4/2/2/2
D. 9:24 wall balls: 30-21/9-20/10
Snatches: 10/3/2-6/4/3/2-5/4/3/3
E. Z-press 50# db’s: 10/10/10/8/8
Dips w/ 20# vest:12/12/10/11/10
Session 2
Yesterday assault bike conditioning. Sets were 3:00-4:00 alternated bbjo touching & not touching every other round
Did you not fancy sticking to the time caps?! ??
I underestimated that one! I also need the ring muscle up work
A) 1:46/1:43/1:43/1:46/1:49 on the air runner
B) 255/285/305/325/345×1, called it there – low back feels a little funky from yesterday so didn’t want to push it
C) 11:55, 9-6 on the last set of hspu, everything else unbroken
D) 8:48, 18-12 on wb, power snatches were mostly singles because of how sweaty everything was (and because my shoulders were toast)
E) 8 reps with 40s, 10 dips
That’s a solid way to finish out a really good first week!
A. Done I scaled the KBs to 35# each and finished all in about 1:50.
B. 215/255/285/305# 285#x2
C. Scaled the HSPUs to 10 reps and still didn’t make the time cap. That HSPU/MU combo is definitely tough for me with regards to shoulder stamina. Broke the HSPUs (5-2-2-1/3-3-2-2/4-3-3) and MUs (6-2-2/5-3-2/5-3-2)
D. 14:40 Rx
E. Done with 25# DBs for 8 reps and 10 reps at tempo per round.
Good to see we’re highlighting some areas that need work. Excited for you to attack then this cycle! ??
Rotate through the following movements for 15 minutes: 30 Heavy Rope Double-Unders or 50 Double-Unders 50-Foot Handstand Walk 2 Rope Climbs 1 Handstand Walk Obstable Course Take 15-20 minutes to build to today’s 2-RM Bench Press – 245 Four sets of: Front-Racked Alternating Reverse Lunges x 16 reps (8 each leg) Rest 60 seconds Tempo Ring Dips x 10-12 reps @ 2111 Rest 60 seconds Lunges: 135-155-175-195 Dips: MU’d into a set of 10 each time Two rounds for time of: 800 meter Run 40 Alternating Dumbbell Snatches (50/35 lbs) 30 Dumbbell Thrusters 15 Bar Muscle-Ups Time = 24:00 DBSN:… Read more »
Fun testing week coming up! sone extra rest and recovery tonight and tomorrow! ??
A.
1:51/1:53/1:56/1:57/1:57 (going forward on Monday’s and Saturday’s will have to start on empty stomach)
B.
265×6/305×4/345×2/365×2/345×5
C.
15:57 Rx (in hindsight should’ve scaled shspu/mu reps to 12/8 to maintain intensity and stimulus
SHSPU: 8+4+3/7+3+2+3/5+4+3+3
MU: 6+4/6+4/5+3+2 (these got dangerous with all the sweat)
Started D @ 20:00
D.
10:01 Rx
WB: 20+10 x 3
Snatches: 10+5 x 3
E.
Done but only 3 sets.
This weeks was a huge win mentally after being inconsistent since end of the open in March. First full week since then. Looking forward to building from here
Great work this week dude. Awesome to see you back hitting it hard on a consistent basis. Excited for what’s to come…now to sort out your pre workout snack 🙂
Only a handful of times I felt like puking during a workout. Today was definitely one of them
Pts. A. Started at 70% build up speed throughout the 5 sets. Thruster felt harder with kb. B. Set 1 @ 105kg Set 2 @ 120kg Set 3 @ 135kg Set 4 @ 145kg Set 5 @ 135kg (5reps) C. Subbed ski for row scaled shpu to 10 reps. 15:30 to finish first part. Shspu 4-3-3 all rounds Mu 5-5 all rounds. Easy of the ski erg. D. Speeding up after the first part was mentally tough. Shoulders were heavy during wb. Not sure about the time around 14-15 min. E. Z press @ 15kg dips unweighted. Z press 10-10-10-9-8… Read more »
Great work adjusting accordingly this week. I thought you did an awesome job making changes to get the most out of each day ??
A.
Run in the street
1:31–1:35–1:37–1:38–1:39
B.
105-120-136-145-136 kg 3 Rep
C.
14:51
Hspu 9-6/8-4-3/6-4-3-2
Mu 6-4/7-3/6-4
D. Wall Ball 9 kg 50 Rep ( in the new box not have met-ball 12 kg)
13:38
WB 30-20 All
P. S. 5-5-5/8-7/10-5
E.
Done
a 30lb. Wall Ball would be a nice present for the new box 🙂
Solid finish to the week Michele!
In this box only today