*I will be out of the country until Wednesday so coach Tino and coach Hunter will be following your progress and answering your questions for the next few days while I am away. Thanks everyone – Nichole*
Dynamic Mobility & Activation
Wall Slides
x 5-6 reps
Shoulder Opener x 30-45 seconds
Y’s, T’s & W’s x 10 reps
and then . . .
One set of:
Banded Pull Apart Series x 10 reps
A.
With a 2 minute time cap, complete:
Reverse Pull Warm-Up with. . .
Movement 1 – Straight Body Reverse Pull x 15 reps
Movement 2 – Bend to Straight Reverse Pull x 15
Movement 3 – Complete Movement x 10 reps
Followed by . . .
Every minute, on the minute, for 6 minutes (3 sets) complete:
Minute 1 – Ring Pull-Up to Sternum x 3-5 reps
Minute 2 – Strict Ring Dips x 5-7 reps @ 2011
55+: Ring Pull-Up to Sternum x 1-3 reps; Strict Stationary Dips x 5-7 reps
Followed by . . .
Every minute, on the minute, for 6 minutes, complete:
35-54: Strict Muscle-Up x 1-2 reps
55+: Ring Pull-Up with False Grip x 3 reps + Jump to Low Catch + Catch Position Dips x 5 reps
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Every three minutes, for 12 minutes (4 sets):
Back Squat x 2 reps @ 85% of 1-RM
C.
Every 5 minutes, for 20 minutes, complete (4 sets):
400 Meter Run
Wall Ball Shots x 15 reps
GHD Sit-Ups x 10 reps
35-49: 30 lbs to 10′ target; 20 lbs to 10′ target
50-54: 20 lbs to 10′ target; 14 lbs to 10′ target
55+: 20 lbs to 10′ target; 10 lbs to 10′ target
Mobility + Mu Work
B. 235/265/300
B2 285
C 3:20/3:30/3:35 20lb WB
Mobility and drills done A. Have not tried a strict MU in probably over 3 months, and was really only starting to get them consistently back then. was not having any luck in the warm-up so changed EMOM to E2MOM and 1 attempt + 2-3 banded. (F + 2 banded, F + 2 banded, F + 2 banded, 1 SMU, F + 1 ugly SMU, F + 2 banded). 2>0 so, win! B. Subbed with front squats. 57/65/73kg, the 69kg across for the 4 sets C. 3:22, 3:24, 3:22, 3:21 – not gonna lie, I jogged ha ha have not… Read more »
Mobility done.
A. Tried the revers pull warm-up, form was awful, don’t think I got anything out of this. Then 3 pull-ups/5 dips. Then 2 strict MU/min.
B. Back squats done at the lower percentages, last 4 set at 75%.
C. Sub 500M row, each round about 3:30
Mob done
A. Skipped (full extension OH still a challenge. Sub w/PT exercises and tried band assisted dips felt pretty good)
B Squats with safety bar. Very close to back rack postilion post surgery. Worked to 200 then 185.
C 3:36/3:44/3:46/3:51 O yes, still slow but feels so good to be back!
A. skipped- saving shoulder
B. cleans then jerks off blocks
C. rowing 500m subbed for 400m run- 25# wall ball 3:11/3:19/3:21/3:21
Mobility done
A. Done ; 1 strict ring mu ea min.
B. 175-200-225; started doing to 225#x2 reps but low back/sacrum was feeling strained from deads the other day and every time I stood it up and racked the bar I felt this strange discomfort down there.
C. 2:24, 2:18, 2:23, 2:34 (runs were 1:33-1:43…did not do the GHD sit-ups because my low back/sacrum is not feeling right!)
Look after yourself Cheryl. If your sacrum is flaring up it may be down to you trying to create external rotation as you pull from the floor which will put a bunch of pressure on your sacrum.
https://www.crossfitinvictus.com/competitors/blog/creating-torque-internal-rotation/
Good to finally be back home after traveling across the world. Tough to get into it today being the first workout in about a week. Everything is stiff from a lot of sitting over the week. Have the Mid Atlantic Affiliate Challenge (4 person team comp) this weekend so just wanted to get the blood flowing. Did the MU work minus strict MUs and ring dips. Still bothers my left shoulder. Jerks from two days ago up to 265lbs. It’s been awhile since I’ve done BTN so still feels a bit awkward. Just happy I didn’t hit myself in the… Read more »
Good luck this weekend and welcome back!
Thanks Toni. Fun day 1 to include a 1200m run and the C&Js, Squats, and lunges using the worm (4x70lb sandbags daisy chained together) in a workout. Was amazed at how many struggled handling it.
Good luck today
Thanks we will face to get together this week to work out
Tomorrow surgery and then into a cast for 6-12 weeks. This is really going to suck. Guess i will focus on other activities like cardio and legs and abs
Good luck Tom! Keep us posted. I’m sure you’ll recover fast and be back to health in no time!
Thanks Tino
Today my schedule was kind of wonky so I had to split my work into 2 sessions. Did Glute activation DMA, plus my own. Then I had: A. 12 mins to build to 2rm back squat B. Max reps at 85% of A C. 4 rounds of: :30 wall sit with front rack kb hold 20 hip extensions on the GHD D. For time: 5 rounds of 10 power cleans @ 95# 10 burpees A. Worked up to a solid 2 @ 200#. Might have had 205 had I built to that, but for today I’ll take it. B. 10… Read more »
Did my box wod . 104 -20# wb 54 pull ups and 30 lateral burpees 20 front rack lungs 10 thrusters 3 round @95,115,135#.
B. 285/6,325/3,375/1
365 x 2 at 4 sets
M&A Done – really stink at wall slides A. pre 2 min- couldn’t find a weak enough band first EMOM – subbed strict chin-up and dips second EMOM – did ring pull-up but couldn’t manage a false grip or get it past my chin *my right rear shoulder bugged me again on the dips, it is a nagging injury, bothers me the most at the bottom pushing up, almost where the tricep joins B. 185-215-240, sets at 225 C. Approx 2:55 per round, 20# WBS and ab-mat sit-ups (no GHD apparatus) Couple questions: 1) On the demo video for reverse… Read more »
I’ll ask Travis to jump on and answer this.
Welcome to the community!
Mobility done
A: Done – got all Strict MU singles except one.
B: Haven’t Max BS in a while… previous back issue keeps stopping me even though I feel okay now. Guessed at 300# B1: Did 195, 225, 255 and then B2: 255. Need to get stronger on this.
C: 2:36, 2:42, 2:44, 2:46
M&A DONE
A. DOne, except can’t do strict MUps. Did from ground.
B. backsquats @ 250#
C. 3:15, 3:11,3:07, & 2:50
Mobility
Romwod
GWOD , strict MU were difficult today after other work
Back Squats at 320
Metcon: 2:40 2:39 2:42 2:43
A. Done
B. BSQ to 270#, then 255# for 12 mins
C. 1: 2:53 2. 2:59 3. 3:05 4. 3:11
Mob Complete
A. MU drills done/PU/dips done
EMOM 6×2-felt good
B. Squats complete w/ EMOM @ 340
C. 2:27/2:28/2:24/2:26
A. Strict MU drills and EMOM 6: 2/1/1/1/f/1 work in progress
B. 225/255/295, then 275/275/285/285
C. 2:49/2:46/3:01/3:13 30#
A. all pull-ups and MU done
B. Back squat to 165kg then 2,1,1,1 @160kg
C. round 1: 2:15, round 2: 2:05, round 3 2:00, round 4: 1:55
D. Also did a qualifier for the first BodyPower Games in the UK: Every 2 mins for 12 mins: 250m row and max rep Clusters (choose load). 60 reps at 51kg.
Did you fly or run ? on C? Sweet Jesus
Ha, took around a minute! It’s only 400m right?
Ha yeah my fat ass clearly needs to learn how to run, my fastest 400 on a track is 1:12 in wods I’m about 1:35-40 any faster and those heavy wallballs woulda got me
Nice job,
May be our measurements are off. I will check tomorrow. There was loads of rest after the GHD for sure.
Yep, 70m short. Sorry guys. That’s another 20 secs per run I guess
Lot of modifications ? did all the Muscle-up work band-assisted. Easy backsquats, just to be careful, so that was 30,35,40. And rowing instead of running in the intervals, with a GHD parallell hold for 10 secs, instead of going full range…. ?
Great leg day!!
EMOM 1 great time to work on form but I love ring dips
EMOM 2 not but worked on MU. Friend saw me pulling to early and way to much leg swing, but we fix that and was able to snap up to the top of the rings. Felt great!
B. 225, 260 and 285 and 285 for my sets of 2
C. Yes it was SNOWING here but it felt great. 3:33, 3:29, 3:26 and 3:32. Need to run a lot more!