A.
Rotate through the following movements for 15 minutes at 70-85% effort:
200 Meter Run
10 Single-Arm Dumbbell Overhead Squat (70/50 lb DB; 5 reps left, then 5 reps right)
Handstand Obstacle Course Traverses or 50-Foot Handtand Walk
1 L-Seated Rope Climb
1 Rope Climb
We are not looking for a score. Your priority is to move through these movements efficiently. Use this time to improve skills and body awareness. These are things you can do often, but this is dedicated time to improving these sometimes neglected skills.
B.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – Max reps @ 80%
Rest 2 minutes between sets
C.
“CrossFit Games Open Event 16.3”
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches (75/55 lbs)
3 Bar Muscle-Ups
Rest until the running clock reaches 14:00, and then…
D.
For time:
50 Calories of Rowing
50 Box Jump Overs (24″/20″)*
50 Calories of Rowing
*If you are not interested in competing in the Open, we would advise stepping down from the box jump – the impact on your achillies isn’t worth the risk unless you’re preparing for the movement to be tested in competition.
E.
Four sets of:
30 second Chin Over Bar Hold
100-Foot Plate Pinch Walk (35/25 lbs)
20 GHD Sit-Ups
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 90 seconds
Good one ????
A. Done
B. 245/ 275/ 315/ 275
C. 6 rounds
D. 9:39
E. Done
Did this one Sunday.
Did A) gotta work on that stuff more. I have trouble keeping my balance on the hs walks. And i must have able mobility issues because my single arm squats are rough.
B) 290,330, 370, 330×10
C) 5 rds
D) 9:30
Done
Slighty hung over / sleep deprived session yesterday.
A: skipped, might do it today to move a little
B: 125/145/165/145×8 (really sore legs from friday)
C: 8+1 (11 reps worse than 2016)
D: 8:06 – nothing left in the tank. Just did it without pushing it too far.
E: skip.. did some other acessories.
Looks like someone had a fun weekend outside of the gym! I hope you get some good rest and recovery tonight! Make sure you hydrate! ? ?
A. Done with 200m run/ 50# db ohs to box / 100ft bear crawl / 1 legless from seated + 1 reg rope climb
B. 240 275 320 8@275 really sore going into these from yesterday but they felt good once I got warm
C. 4+3 with ring mu
D. 9:06
Fun workout thanks Tino!
Always a pleasure Tim! Enjoy your rest day!
A) 3 rounds done, subbed shoulder taps for walks
B) 175/209/225/200x 10
C) 67 reps, last time got 12 and my first bar MU! Haha
D) 9:17 on echo bike
E) done
Thanks Tino!! Hope your day has been awesome!
A. 3 rnds done. LSit towel pull-ups, no rope.
B. 135/155/175/155Kg x 10reps
C. 7 rnds + 4 reps; subd RMU, no bar.
D. 6:53 Rx
E. Done. Subd Vups, no GHD.
A little more spicy with rings! Solid finish to the week!
Definitely. My forearms and grip are smoked. Good part with rings is a bit more swing to assist; they felt pretty good.
Mashed some stuff for A
A. AMRAP 15
100 foot sled push
100 foot plate pinch
30 second chin over bar hold
20 ghdsu
50ft hsw
100 foot bear hug sandbag 150
3 rounds
B. 16.3
8 rounds + 4 Snatch = 108 reps
@14:00
C. 6:57 RX
Fit.
???
A) went up to 100s for the ohs
I need to keep practicing HSW on obstacles
B) 315/365/405 slick/ 355×2 (I was trashed)
C) 7rounds +1 PS (UB except the last set of bar MU
14:00
D) 8:34 (gave myself a 9 minute time cap)
Started BJO at 3 done at 5:40s done 8:34
Really happy about them BJO got 20 in the first minute. Did a few step downs in the 20 and realized it took more effort.
Solid finish to the week!
Hello!! Feeling a little bit better, but still really hard to breathe, so didn’t push too much ? A) Done with 25# DB, 25 Freestanding Handstand Marching (did 4 steps walking twice today for the first time ?) and 2 Regular Rope Climbs. B) 62/71/75kg (84%) then 6@71kg (80%, If I was a 100% I think I could get at least 10, I didn’t fail I got dizzy so I stopped there ) C) 4+2 BMU singles with a little bit of assistance. 2016 was my first Open. Back then, I had about one month of CrossFit and I did… Read more »
Pretty cool to see how far you’ve came. Glad you’re feeling better. Hopefully come Monday you’ll be back to 100%!
????
Not sure why my post yesterday didn’t save:
Friday
A) up to 150lb with 5 at 140lb
B) up to 145lb
C) WZA workout #5 and #6: 8:32 + 155lb (tied my 1RM, so happy with that)
D) 3 sets
Saturday
A) 2.5 rounds, just moved through these (15lb dumbbell squat because my mobility is terrible)
B)135/155/failed my 90% at 175lb and called it, my back wasn’t having it today
C) 4 rounds, missed some bar muscle ups toward the beginning but took my time and started making them. Happy with that
D) 9:43, just moved through this
I’m tired…
Great work hitting 155 in the qualifier! Looks like two solid days of work, no wonder you’re tired! ??
Enjoy your rest day!
A. Unfortunately had to skip… 5k run to the gym instead ? don’t ask…lol
B. 190-215-245- 215lbs x 15 reps. I think I could have maybe squeaked out one or two more, who knows maybe 20 is in the cards
C-D. After a stressful day and a late start wasn’t really up for an Open WOD so I did 10:00 of 4 bar MUP + 8 box jump overs EMOM instead.
E. Done
Well damn you would have been warm after that! I blame Vernon of course 🙂
A- done
B- worked up to beltless 170kg 150kgx8 beltless
C- 7 rds
D- sent it 5:52
E- done
A. Moved through this piece. Used 75 dumbbell. Felt good on handstand obstacle. Did it 2 times non stop.
B. 315/335/385/335×10
C. 6+7 grippy
D.7:32
A. Used the 75 for OHS something I could never get into position for before. Getting the hang of the obstacle. Able to do one side, turn around on hands, and do half the other direction.
B. 315/335/385/335×5 (failed 6)
C. 7+1 – More in the tank conditioning wise. Hot day turning the chalk into mud made grip go faster than usual.
D. 6:15 – Emptied the tank here.
E. Done – 150 Bag
Oh! V02 results are in – 49.3 – Right in between “good” and “superior” on their scale. I’m happy to know I have room to improve.
B. 205×5, 235×3, 265×1, 235#x8. Very happy with my Squat session! Even with sore glutes ?
C. 75 reps RX. Can never seem to get over this hump each time I do this WOD.
Felt tired today. But happy I got in and put in some work.
Love the consistency of training! Its really paying off in your results!
A. 3 rounds, DB squat snatch done with 35s and 40s.. practiced walking to the wall – feel like I’m finally getting better. B. 153/175/198/175×8 no belt no lifters. Stopped after noticing I took more than a 1-2 sec pause at the top. C. 6 rounds D. 9:08. Was not efficient with the BJO at first, could have definitely sped this up if I got into the rhythm from the start. E. Done Fun day! Overall happy with how it went despite feeling like I could have pushed more. Was pressed for time so I’m glad to have gotten it… Read more »
Solid finish to the week!
A. 3 rounds
B based on 156kg
C. 5 rounds plus 10
D. 8:15 rx
E Done
Body feels tired, glad to have rest.
Thank you invictus
Dr. Joe ??
Enjoy your rest day doc!
A) Done with 50lb db, 50’ hsw
B) 265/305/345/8 at 305
C) 6 + 8 power snatches, first time doing this one, all grip!
D) 6:59 RX
E) Done RX
B. Done, 17 reps at. 80% (195) belted ??
C. 93 reps (7+2) … a 44 rep improvement from the last time I did this in 2016 lol
Accessory work:
3x:
50 ft hsw
20 ghd sit ups
10 each arm 40# DB OH sq
7 strict pull ups
10 heavy goblet squats
10 double KB DL
Wow! That’s amazing!
Thank you!!! Having a squat PR at the end of the cycle would be AMAZING! Lol
Just a small improvement 🙂
Great work!
Next milestone would be to catch Dante in an Open workout lol he is always a handful of reps in front! Haha
A) done with regular walk for 50ft
B) 150×6 (used a belt)
C) 5 + 10 snatches. All snatches unbroken all mu singles
D) 8:25 (step downs)
Not string those muscle-ups together??
Just a question of practice / timing I think. Need to work them into my warmups