Primary Training Session
Mobility, Activation & Warm-Up
Rotate through the following three drills over the course of 6-8 minutes:
Band Assisted Pec Stretch
Band Assisted Hip Flexor Stretch
and then …
2 Minute Row @ 50-55% effort
30 Seconds Banded Squats
90 Seconds Row @ 60-65% effort
30 Seconds PVC Pipe/Banded Pass Thrus in a squat
60 Seconds Row @ 70-75% effort
30 Seconds PVC Pipe/Banded Overhead Squats
A.
Build to today’s heavy complex of…
1 Pause Front Squat + 2 Front Squats
For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can; then immediately after, two front squats with no tempo.
B.
Bench Press
*Set 1: 4 reps @ 65%
*Set 2: 3 reps @ 75%
*Set 3: 2 reps @ 85%
*Set 4: 1 rep @ 90-95%
*Set 5: MAX REPS @ 75%
Rest exactly 2 minutes between sets.
C.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean
Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
C.
“CrossFit Games Online Qualifier Event 3”
For time:
30 Muscle-Ups
30 Meter Dumbbell Front-Rack Lunge (50/35 lbs)
300 Double-Unders
20 Muscle-Ups
20 Meter Dumbbell Front-Rack Lunge
200 Double-Unders
10 Muscle-Ups
10 Meter Dumbbell Front-Rack Lunge
100 Double-Unders
Time cap: 25 min.
Athlete Notes:
Today we’re tackling one of the “Online Qualifier” events from the Semi-Finals events that were pushed into online formats. This workout largely comes down to managing smart sets on the Muscle-Ups and staying consistent on your double unders. 60 Muscle-Ups and 600 Double-Unders in one workout is no joke. You will likely find that the Front-Rack Lunge is just a nuisance that breaks up the Muscle-Ups and Double-Unders. The better you can manage your sets and breaks, and mitigate your shoulder fatigue for as long as possible, the better you will fair in this workout! For athletes that know they will spend the majority of the 25 minutes staring at the rings, we would advise you reduce the total Muscle-Up volume in order to allow yourself to continue moving. We love to test workouts that scores are public because it gives all of you an opportunity to see where you are at in comparison to some of the worlds top athletes!
Warm up Done
A: 245 todays heavy
B: 135, 155, 175, 195 and 8 for max reps at 155
C: 145, 165, 175, 185, 195, 205, 215, 225, 235
D: I did 30 muscle ups for time 14:54
B. 155 185 205 225 7×185
C. 34:15 with half mu and half burpee pull-ups
And A??
Made up yesterday’s work:
A) 1- 75
2- up to 105
3- 115
4- 120
5- up to 130
B) 6:32 Rx
Thanks!m for everything!! Hope you had a great day!
👏 👍
Hello!
Only have time for the conditioning today
Warm up and mobility done.
C) Time: 22:47
Scaled to
25 Burpees Ring PU
30m FR lunges (25lb)
250 DU
15 Burpees Ring PU
20m FR lunges
150 DU
8 Burpees Ring PU
10m FR Lunges
80 DU
I will try to mix some of the today’s strength part with tomorrow’s session if the hospital don’t call me in to work tonight. Otherwise I’ll do Thursday.
Have a great day! 😊
Great job Sabrina! Hopefully you can have the day off work tomorrow.
Stress from work is taking its toll. Sigh.
A: 185
B: 115, 125, 135, 145, 115×5
C: 175
D: 30 min
Live to see another day.
Still got to the gym and still got some good work in! Hope things get less stressful at work
A. Up to 125Kg; felt really heavy
B. 75/84/93/102/84Kg x 8
C. 75/82/90/96/102; stopped here. Left shoulder was playing up on this.
D. 10:48. Did strict pull-ups instead of MU, all else Rx. Need to be cautious with the shoulder.
I should’ve done DB bench press today. The bar bench aggregated the shoulder.
Shoot, lets just stick to dumbbells going forward.
A. 275
B. 205, 235, 265, 285, 235 x 6
C. 155, 175, 185, 205, 215, 225, 225.
D. 15 into my 20 muscle ups.
Primer done
A) 115kg
B) 85-95-105-110 and 115kg for singles, then 95kg for 10 reps
I’m always completely alone, so didn’t want to push it till failure
C) E90”, because short on time, up to 110kg
D) bar muscle ups
17:40
Joining the horrible double unders day, damn it was rough. Palms ripped a little as well. Still 32+ degrees in the gym, so hand and everything was soo sweaty 🥵
The heat is no excuse…:P
Stay safe dude!!
A. Did sled push and pulls 450lb on sled
B. 205/245/295/315/245×10
C. Did power hang clean and power clean knew still bothering me squatting
Up to 285
D. 19:44 RX
may have been the worst double unders I’ve done since I learned how to do them
Did lunges in 5 meter increments like the actual workout
I have seen other double under comments from people recently as well. Make sure you are practicing them often. 50 day in your warm up is a great way to improve without hurting yourself by doing too many
Yea I can do that just odd as they normally are not an issue at all 💁♀️
1150…:)
You sure you did that 20/200 round?! … peep that bench press though 👀👀
A. Pause FS + 2 FS: 225# (10# under my old heavy for this complex!)
B. Bench: 115×4, 125×3, 135×2, 150×1, 125#x10
C. HC + Clean: 105, 115, 125, 135, 140, 145, 150, 155, 165#, 170(Missed the Clean).
D. Skipped. Needed to head home and prep for a job interview today.
Thanks! Felt strong!
Good luck today!
A. Up to 130kg, felt really heavy today so quit there.
B. Up to 117,5kg(900%), then 100kg for 8 reps.
C. Set 10 @ 117,5kg 💪🦵 that heavy hc is a real b… 😂
Too hot for D, did some aab cooldown 🤙
Where do you live?
In Finland and we’re having a heatwave atm, it was 32C in the shade today and really humid..too hot for an arctic fox like me 😂😅
Warm up and Met con with the class first today (3 5 min AMRAPs of PC’s and dubs)
A) 255
B) 195/225/255/265/225×6
No time for the other stuff
All the conditioning!!
A. 285, missed the third rep at 290.
B. 185/210/240/250/210×8
C. 170/185/200/215/230/250/265/270hang /270hang/270miss. I couldn’t stand up that clean haha.
D. Had to skip. Gotta get to work.
Lets get those legs stronger!!
Tough WOD today! But I don’t have the skill yet to do muscle ups, should I do chest to bar like yesterday or another movement?
Burpee pull-ups is always my go to 🙂
Have fun!