PERFORMANCE
Warm-Up.
Choose one of the following and spend 5 minutes with it:
Followed by…
Elephant Marching x 20 steps (slow – hold each step a few seconds)
(focus on what the area you just mobilized is doing)
Followed by…
Two Sets:
“W” Hold x 20-30 seconds
Alternating Plank to Pike Toe Touches x 20-30 seconds
Followed by…
Two Sets:
Ground to Sky Touches x 8-10
Tuck Jumps x 3-5
Then…
A.
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
B.
For time:
1000 Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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…
Two sets of:
60 Second Run/Bike/Row/Jog in Place
60 Seconds of Tempo Alternating Cossack Squats @ 1111
30 Seconds of Right Leg Single-Leg Airplanes
30 Seconds of Left Leg Single-Leg Airplanes
60 Seconds of Tempo Cat/Cows @ 2222
30 Seconds of Single Leg Hops (Right)
30 Seconds of Single Leg Hops (Left)
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calorie Bike or Row
20 Jumping Lunges
20 Alternating Single-Arm Hang Clean & Jerk
40 Double Unders
NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 50 Smurf Jacks OR 200 Meter Run
Alternating Single-Arm Hang Clean and Jerk – Substitute Plank Kick Throughs with Hand Tap
Double-Unders – Substitute Running Man Line Jumps
When the running clock reaches 35:00, perform the following…
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1 – 20 Straight Arm Ceiling Reaching Crunches
Station 2 – 20 Russian Twist
Station 3 – 20 Straight Leg Sit-Ups
Station 4 – 30 Second Superman Hold
Station 5 – 45-60 Second Cobra Stretch
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.
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
Complete as many rounds and reps as possible in 15 minutes of:
20 Calorie AB
20 Jumping Lunges
20 Alternating Single-Arm Hang Clean & Jerk (22kg)
40 Double Unders
Score= 3+40
When the running clock reaches 35:00, perform the following…
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1 – 20 Straight Arm Ceiling Reaching Crunches
Station 2 – 20 Russian Twist
Station 3 – 20 Straight Leg Sit-Ups
Station 4 – 30 Second Superman Hold
Station 5 – 45-60 Second Cobra Stretch
A. Black band
85, 115, 145, 165 DL
Tall box jumps.
B. 11:08 RX.
My grip!!!!!
A. Done with black band and 225# DL
B. 12:36. 3:45 row split; 9:27 TTB split (12/10/10/8/4/6); 10/10/10 DB step overs onto a wobbly ~22” wine rack
Half of A with a KB. Back is toasty from yesterday’s 50 reps
Workout was
10:31 with GHD instead of T2B.
3:37 row
7:37 GHD
Then whatever’s left for finish.
A) DL 90-95-100-105kg
B) 12’11”
WU with a good mix up of Foot, Shine, Calf ❤
A. Done with 85#, 85, 95, 105 on the RDL
B. For time – RX 11:28
1k Row – 4:31
50 T2B – 27/13/10 (8:02 split)
30 DBBSO @ 20″/35# DBs – in sets of 5
***I have got to be the slowest rower in crossfit!! And seems like the harder I push the slower I go…UGH!! 😕🙃
You make think you’re slow on the row Candy, but 27 TTB before a break is ridiculous! 💪
I agree with Al! I didn’t do this one today but I would have broken my TTB every 5 reps! Lol
Also, I came to say that I’m for sure the slowest tower in Crossfit!
Great work today and always!
Did yesterday’s since I’m a little behind. A. Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch 65# for all sets Immediately followed by… Every 2 minutes, for 8 minutes (4 sets): Power Snatch x 2 reps @ 70-75% of 1-RM Snatch 75# for all sets Immediately followed by… Every 2 minutes, for 10 minutes (5 sets): 2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM (Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor) 85-85-85-85-90# The continued with just 1 snatch every… Read more »
Great work Viv! 115# ugly snatch is awesome!!
Yesterday’s snatch work with times posted
Empt bar sets
Muscle snatch load
115
Power snatch load
135
Lift offs + snatch
155
Row 1000
50 ttb
30 box step overs 40s
10:50
11:39
Warmup done ✔️
A. Done
RDL’s @100kg (nice burn on the tempo!)
B. FT
1000m row (3’35 split)
50 TTB (7’46 split)
30 box so’s 2×22.5kg @20”
10’18
Slow but steady this one and wasn’t too bad, grip strength is definitely the deciding factor!
Serious grip strength for this one! Great work Al!
Nice job Al, and I wouldn’t call that slow!
Thanks Logan! 👍