Primary Training Session
Mobility, Activation & Warm-Up
Two sets of:
Banded Bird Dog (Leg Only) x 10 reps per side
Cat Cow Drill x 10 reps (add a band if you’d like)
Dead Bug x 10-20 reps
and finish with …
2 Minutes of Swivel Hips
A.
Every 90 seconds, for as long as possible…
Hang Clean + Jerk
Males start with 225 lbs on the barbell and add 10 lbs every set.
Females start with 145 lbs and add 5 lbs every set.
If you fail to make it more than 5 sets, stay at your last successful weight and perform 3 more lifts.
B.
“2014 CrossFit Regionals Event #4”
Complete rounds of 21, 15, 9, 6 and 3 reps for time of:
Strict Handstand Push-Ups
Front Squats (195/125 lbs)
Bar-Facing Burpees Over the Barbell
Athlete Notes:
Have fun with this one today! If you remember athletes competing in this event in 2014 you will remember that the combo of these movements made it tough not only on the strict handstand push-ups, but also holding the bar for the front squats! What did people learn? Break those strict handstand push-ups early! Small sets will pay off huge in the long run. Keep your rack position relaxed for your front squats, find a good rhythm and try to keep these unbroken. You also want to be as relaxed as possible dropping down into your burpee. Avoid having any tension in your upper body as you drop down into the burpee, be as relaxed as possible. As I like to say, sacrifice the body as you drop down.
Still trying to get that elusive first strict handstand push-up or trying to build your stamina with them? Check out this article that incorporates a training phase for developing more strength for the strict handstand push up.
A. 190
B. 21:12 with 95#strict press 165# fs and burpees over bar
No gym available. 1 hr BikeErg only
Warm up done
A. 285✅ 295 miss
B. 11:00 Rx. 11:22@2014 northeast regionals
Mobility done
A: had to to do power so stated at 125 got to 165
B: box front squats at 105 and HSPU 20 min
A) Built up to 245#
B) Did a EMOM20 sHSPU the day before, definitely feeling the fatigue here. Had to do singles at the end of round 15.
Scaled F.Squats @ 155#
19:17
The squats shot my heart rate up so quick 🥵
Mobility & warmup ✅
A. Started at 165 and built up to 235, failed 245
B. 19:45 RX
Warm up Done
A: 165, 175, 185, 195, 205, 215, 225, 235
Adjust the initial weight
B: 21:33 scale to kipping hspu and 185
Be safe kipping! I would recommend subbing to L-Seated Press to save your neck. Not a huge fan of ramming your head into the floor and crushing your neck 🙂
Ok tino, I’ll be safe
Warmup and mobility done
A. Max clean lately is 240 and did 228 in the open. So I started at 155/165/175/185/195/205/215/225 fail / 225 F/ 220/220 to end on a good note.
B. 23:43 rx lega this week have been killer but fun. Hspu’s all strict 7/7/7-5/5/5-5/4-6-3
Solid work Chris!
A. 102/107/111/116(failed jerk)/3@111Kg
B. 21:03 Rx
SHSPU – 3.3.4.4.3.4/3.3.3.3.3/.3.3.3/3.3/3
FS – 7.7.7/8.7/UB/UB/UB
SHSPU slowed me way down. FS felt good and could’ve pushed bigger sets on 21 and 15.
You’re arch nemesis! Talk about putting together two “challenging” movements for you 🔥
It was a tough day on the shoulders. Big win that I can do the SHSPUs again. Not long ago I couldn’t. The hang cleans felt great though.
Got some crossover bands on the way to get shoulder rehab and stronger.
A. Started at 110 lbs with 5 lbs increases. New hang clean PR @155. Tried 160 but my mind didn’t want to collaborate. Jerk @155 is my new technical limit.
B. 11:40
Scaled weight to 90 lbs.. prior to starting I tried 125 and I was like “I’m not gonna front squat THIS 21 times”. Even with such weight, I couldn’t go unbroken.. 11-10, 10-5, ub ub ub
SHSPU started as expected and quickly got worse 7-7-7, 5-5-5, 3-2-1-2-1, 2-1-1-2, 1-1-1
Congrats on the hang clean PR!!
Warm up ✅
A. 145-150-155-160-165(with belt)
B. Scaled to 21-15-9-6-3 [strict press,FS, burpee] bar=75# (gave myself a cap of 15 min) 6/9 burpees @ cap
*hard to describe exactly how weak my strict pressing movements are. Super demoralized by this one 😔
Get on some extra upper body accessory work Katie!! We have some options on the athlete program!
Hello!!
Yesterday I did Wednesday session:
A) EMOM 20
8 Cal Echo Bike
1 Back Squat – started at 85lb and finished at 155lb
B) Jerk: Up to 95lb for the last 4 sets
C) Push Press – 5 x 70lb
D) 3x
14 DL (115lb)
7 Burpee Ring PU – 6:05
3x
25 WB
10 BBJO – 7:42
5 RC – 2:33
Total time 17:32
Today’s session
Warm up done
A) Up to 100lb
B) 17:12 FS 70lb , SHSPU to a raise
Have a great day 😊!!
Solid work Sabrina! Looks like you got two solid days of training in!
Thanks Tino, I am trying to consistently get 3 – 4 days of training a week… so far it’s been working 🙌🏻
Well I went to the McDonalds today for lunch, did some furniture buildings in the afternoon, had a beer or two side by dinner and some ice cream. Not my proudest day, hopefully I’ll make up for it tomorrow.
Nothing wrong with letting your hair down every once in a while! 80/20 rule!
Warm up
A. Up to 305..got kinda buried by it in the clean, jerk felt good. Been feeling a little weak though
B. 12:51 RX
Front squats were rough went 9-7-5, 8-7, ub, ub, ub
Ideally should have tried to go unbroken but just didn’t have it
SHSPU 9-7-5, 5-5-5, 6-3, 4-2, 3
Did the rogue challenge as well
2k row: 6:35
Bench Max Reps at body weight (205) – 16 Reps
Those Semifinal Workouts will have taken a lot out of you!
Great work on the 2k row!! What was your 500 meter split?
They certainly did!
Thanks Tino!
500 Splits were
1:32
1:40.4
1:42.6
1:40.4
A. Did 6×5 Box Squats instead, resting the knee still
B. Replaced the front squats with DL @185. 16:27, was able to do all the HSPU strict! Did small, quick sets in the beginning. Super happy with this because it’s been a huge weakness
Great job on those Strict HSPU!!
A. 225/235/245/255/265/275/285 miss 3 sets at 275
B. 12:40 I scaled to kipping HSPU after the first set and scaled weight. I have a coed partner lifting comp tomorrow and my body is still pretty destroyed from quarterfinals. Like lower abs are swollen hahaha
Resting is just as productive as training 🙂
Train smarter not harder!!
I’m sick! Well Tino, this is the first time I’m taking your advice and not working out. Started having a stuffy nose and sore throat yesterday afternoon. Slept like crap cause of it.
Traps are better from Wednesday.
Also getting the COVID vaccine today. Fingers crossed I’m good come Monday.
Have a great weekend guys!
Sorry to hear you’re unwell but glad you’re resting! Did you hit all the quarterfinals workouts?
I did not. I did 3 of them. Honestly I didn’t plan on doing them. I just got back in to training Feb and am not really prepared. It showed when I did try.