PERFORMANCE
Warm-Up.
Assault Bike x 60 seconds (60-65% perceived effort)
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Inchworms x 5
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Assault Bike x 45 seconds (70-75% perceived effort)
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps or Frog Jumps x 5-10 reps
Assault Bike x 30 seconds (80-85% perceived effort)
Then…
Against a 3-minute clock…
Row 500 Meters
Max Reps of Chest-to-Bar Pull-Ups
Rest 60 seconds, and then…
Against a 3-minute clock…
Run 400 Meters
Max Reps of Power Cleans (185/135 lbs)
Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.
Compare results to December 16, 2019.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts perform…
As many rounds and reps possible in 12 minutes of:
400 Meter Run
50 Double Unders
Breathe exclusively through your nose throughout this entire first portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 12:00, perform the following…
Complete as many rounds and reps possible in 12 minutes of:
400 Meter Run
50 Double Unders
20 Dumbbell Box Step Ups
When the running clock reaches 24:00, perform the following…
Complete for time:
400 Meter Run
50 Double Unders
400 Meter Run
50 Double-Unders
20 Dumbbell Push Press
TIME CAP: 10 Minutes
500m row
Pull ups (19,17,15,13) bar was really close to the wall
500m row
Power Cleans 185 (8,8,6,4)
Yucky
16,5; 15,6; 16,7; 16,8
That was evil. Talk about soul crushing.
Rested an extra min between rounds 2 and 3. Then had a kid emergency during my last row. Had to guess where I was because the rower turned off.
Chest to bar were singles. Rx power cleans. Felt really heavy. Ran outside, up a hill. ?
CTB: 11, 10, 10, 11
PC: 8, 7, 7, 7.
Now to go die in a corner somewhere.
You did great! After doing the front squats I knew I shouldn’t come close to the Rx today. You crushed it!
No equip.
1. 46 step stairs up/down twice
100 single jump rope
30 contra Vups. Did 3 rds
2. 2 rds + 46 steps
3. 6:48.
4. Did ab work.
Yesterdays tempo front squats x 3 reps
185, 205, 215, 225, 235
drop set at 135-15 reps
Today’s metcon with all runs. It was to nice to row in the basement!
C2B: 9, 7, 6, 6
PC (135): 9, 8, 7, 5
Some of the runs felt slow, but there were all around 1:50-1:55. I planned on doing 165 for the cleans and bailed on that post squats.
Travis’s ab workout 7
Front squats and power cleans today Mike, good work. Bet the legs must be feeling it after that lot!!
Nice work Mike!
Row 500/ max C2B & run 400 / max power clean 185#
1) 20 / 8
2) 18 / 11
3) 15 / 7
4) 18 / 10
That was rough!!!
Incredible work John!
Hey thanks Mike!!! You too! Keep posting, fun to see everyone on here daily. I just started doing crossfit again about 5 weeks ago in my local gym after about a 2 year hiatus. Loving being back!!!
Agreed! This is a fun online community to help you stay engaged. I’m glad you’re here posting.
Yes! It sucked hard! Great work ??
Part 1. Skipped yesterday so here it is
185-225-245-275-275
Karen-7:10 for a big PR
Will post today later on around 2-3
strong tempo squats and congrats on the PR!
They may have been really quick seconds haha
Holy wow. Tough one on the lungs today. I had a hard time controlling my heart rate!
4 rounds:
3:00 (500m row + max rep ring pullups) – 15, 13, 13, 14 reps
1:00 rest
3:00 (400m run + max rep 185# PCl) – 7, 7, 7, 9 reps
1:00 rest
It was a tough one, and you did a great job. I like the push at the end!
Me too! My heart rate was through the roof after two rounds.
I’m really going to appreciate Sunday rest day this week. Pooped from a tough week and first Father’s Day!
3 min on 1 off 4 rounds of each
500m row max pull-ups
Rest 1 min
400m run max power clean 185
1. 18-8
2. 18-10
3. 15-10
5. 12-10
Row killed me and breathing was hard for sure. Allergies are kicking in for me here in Tx!
Nice work Jeremy! those cleans were tough! haha!
Grunted on every one haha
haha! yeah, i workout at a “traditional gym,” pretty sure people think i’m nuts every day… but especially today on those cleans!!! lmbo!
I have to get mine in under the bleachers in our hs b-ball gym haha
Yea getting the breathing under control was def the tricky bit here!!
Warmup done
A. Against 3 min running clock, 4 sets
1000m grind on hand bike
Max chest to bar pull-ups
60 secs rest
400m grind
75kg power cleans
60 secs rest
25,5
22,5
22,5
20,5
The biggest challenge was getting the breathing under control after the run and rows before trying to do anything else! Scaled cleans back to 75kg otherwise they weren’t going anywhere.
B. Travis’ core workout #2
Which is your favorite core workout?
I really enjoy all of them Michelle and love the variety. I like doing #2 if I haven’t got a whole heap of time at the end of the workout. #12 is good fun with the breakdancers in, so I can practice some moves for the next time I’m in the nightclub ?
Good work Al! I appreciate your consistency!
Thanks Hunter, a ton of volume from you as always ?
Crazy work on the C2B!
Thanks Mike, just kind of get into a nice little rhythm with them after I’ve finally managed to get my breathing under control!!
Exactly! I can’t get the hang of butterfly CTB. Even olympic kip CTB are super challenging to me. 20 + is crazy!
At work with my 40# DB so I didn’t do the home workout… no rope and hallways aren’t quite 400m… 5 super sets: 8-10 hammer curls (40# Db sideways holding heads) 8-10 DB overhead tricep ext 4 sets: 5 rear foot elevated Bulg split squats (40# DB) 8 single leg RDL/leg (40# DB) 5 sets: 5 DB jump squats 20 leg raised toe touches with 40# DB(not sure what to call these) Rest 1 minute between sets EMOM 10 Even: 30-40m sprint Odd: 2 strict press per arm with speed/power focus Comptrain home workout 5 x 2:00 amrap Strict Cindy… Read more »