PERFORMANCE
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Even Minutes – Press from Jerk Receiving Position x 5 reps
(Focus on a strong midline in your finish position)
Odd Minutes – Clean Grip Overhead Squat x 5 reps
Followed by…
Every Minute on the Minute for 3 minutes (4 sets):
Front Squat + Jerk
(Build in weight to prepare for Part B)
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.
B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)
Compare results to February 17, 2020.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the running clock starts, perform…
Two sets of:
150-Feet Out and Backs @ 70%
10 Russian Baby Makers
50-Foot Single-Arm Overhead Carry per Arm
Rest 30 seconds, and then…
150-Feet Out and Backs @ 80%
10 Alternating Cossack Squats @ 1111
5 Single-Arm Windmills per Arm
Rest 30 seconds, and then…
150-Feet Out and Backs @ 90%
10 Alternating Jumping Lunges
5 Single-Arm Push Press per Arm
Rest 60 seconds between sets
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 2 minutes of:
150-Feet Out and Backs*
20 Alternating Lunges with Farmer’s Carry
Max Reps of Alternating Arm Dumbbell Thrusters
Rest 2 minutes between sets, and repeat for a total of FIVE sets.
For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.
When the running clock reaches 45:00, perform the following…
Three sets of:
10-15 Dumbbell or Kettlebell Neutral Grip Floor Press
10-15 Biceps Curls
15-20 Leg Lift Overs
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A. C&J E2MOM
155, 165, 185, 195, 205, 215, 225, 235, 245, 250
B. 7:42
A. Did a fast warm up and a couple reps building to 125# (was in a giant hurry)
B. 7:51 – RX. Wrist hurt bad on this one.
Max C&J 185 (5# PR) – missed 195 clean twice
115# squat clean and jerks x 30 = 5:50
Did various warm up exercises, felt tired from yesterday
B) 30 squat clean and jerks @ 155#
4:57
That was rough!!!
Day behind, and did yesterday’s at-home option (modified):
EMOM (3)
— 12 Alternating DB Snatches (50)
EMOM (3)
— 12 Contralateral V-ups
E2MOM (6)
— 12 Alternating DB Snatches (50)
— 12 Contralateral V-ups
E2MOM (6)
— 5 Burpees
— 10 DB Deadlifts (60s)
— 10 Pushups
EMOM (3)
— 5 Burpees
— 10 Pushups
Toast.
A. 95#/105/115/125/135/140/145/150/155x/155
B. 4:35- definitely gave myself a little bit of Fran lung after that one!
Wow!!! Nice time!
Thanks John, you too!
Warm up done.
Front squat and jerk done at 95
Squat clean and jerks
135×2
155×2
185×2
205×2
225×1
235×1 — fail on jerk.
30 squat clean and jerks
7:38 RX (F. That.)
Right?!?
Yesterdays
WU + .77 mile run with nasal breathing only (6:33)
Then
Every 10 min for 40 min
400m Run
20 walking lunges with Farmers Carry x 20 @ 24kg and 16kg KB (switching hands after 10 reps)
10 Strict Pull Ups (3/2/singles)
400m Run
6:50 / 6:45 / 6:27 / 6:24
(Runs between 2:05-2:12)
***I have no idea how you guys did this in under 5 min..but I salute you for that!
Good job Candy! ? To be fair I felt like one of those hamsters on their wheel running like crazy with the speed cranked up!!! If it had gone bad it would have been a spectacular crash!!!!
I know, right??!!! I had normal times like you ?
Last day here in this part of ?? before we move on to our next location!
Warmup done
A. 1 RM C&J every 2 mins
Worked up to 85kg
Wasn’t a great number to hit but sure as hell makes me appreciate my own set up. Lots of excuses but didn’t have any round plates, barbells with any grip left on them and just rubber matting to train on which def isn’t as slidey as wood!
B. 30 C&J’s @61kg
8’40
Slow but steady focusing on form
Where’s next?
Skagen, the most northern tip of ?? where the North Sea meets the Baltic Sea!
Sauna + ice water time!
Clean and jerk 90kg
Wod
5.35 at 60 kg
30 SQUAT CLEAN AND JERK
135lbs
8’45”
Training at work with 40# DB… I’ve been dabbling some into the conjugate method so today is a planned dynamic effort lower body day… 3 sets of step through lunges with 40# DB (no pausing for feet to meet up as I step through) Up 6 flights of stairs alternating beteeen: Even:5 jumping DB goblet squats (speed and power focus) Odd: 10 single leg RDL/leg 2 sets: 5 jumping DB goblet squats 3 sets: 8 Bulg split squats + 6-8 jumping body weight Bulgarian split squats/leg (enjoyed this from the other day as well!) Plyo work 5 sets: Jump from… Read more »