Dynamic Mobility and Activation
Every 2 minutes, for 12 minutes, complete:
Interval 1 – Shoulder Opener Stretch x 60 seconds
Interval 2 – Wrist Stretch x 45 seconds
Interval 3 – T-Spine Pulses x 8-10 pulses
A.
Draw out your landing position and then . . .
Three sets of:
Drop to Split x 3 reps
Rest as needed
and then . . .
Every 2 minutes, for 14 minutes (7 sets), complete:
Jerk Dip + Pause Jerk @ 75+%
(Pause at the bottom of the dip for 2 seconds, pause in the receiving position for 2 seconds)
B.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts
C.
Complete as many rounds and reps as possible in 4 minutes of:
Hang Squat Clean x 4 reps
Burpees x 6 reps
40-49: 165/115 lbs
50-54: 155/105 lbs
55-59: 135/95 lbs
60+: 115/75 lbs
Rest exactly 3 minutes and then:
Complete as many rounds and reps as possible in 6 minutes of:
Overhead Squat x 4 reps
Ring Dips x 12 reps
(take the OHS weight from the floor)
40-49: 135/95 lbs
50-54: 125/85 lbs
55-59: 115/75 lbs; Stationary Dips x 12 reps
60+: 95/65 lbs; Stationary Dips x 12 reps
Rest exactly 3 minutes and then:
For Max Calories:
8 Minutes of Rowing on Concept 2 erg
Mobility: Complete
A. Drop to split @ 185#, Jerk Dip + Pause Jerk: 2 @ 225#, 5 @ 230#
B. Worked up to 465#
C. 4 Rounds, 4 + 13 Rounds, 146 Cal
A. 205 all the way
B. 405
C. 4+2, 5, 2186m
At CrossFit East Valley, AZ
Mobility: Done
A. Split jerks and foot positioning done
7×2 jerks 165# to 180#
B. Off projected 365# 3RM
185/275/310/345/365 (was more like 3 quick singles in the last set, did not attempt a 6th set)
C 50-54 y.o.
HC + Burpees – 3 rounds + 2 (Where were my legs…? Prowler hangover? )
OHS + Ring Dips – 4 rounds
Row: 153 Cals
A. 75, 76, 77, 78, 79, 80, 81kg on jerk complex….feeling good so worked up on regular split jerks to 98kg which is my current 1rm (shoulders were messed up for weeks so glad they are feeling better and i didn’t lose any strength)
B. 190kg x 3 (this is probably a 3rm)
stopped there doing my gyms version of 12 days of christmas tomorrow morning
Merry Christmas Eve!
Mobility done
A. Worked on form as I was re-dipping after pause (I’m not sure I did these right). Drop to split with bar only. The 115-130.
B. 118/178/200/223/238
C. Messed this up too.
Round 1 (only 3 mins) – 3+1
Round 2 (dips with bands) 3
Row 126 cals
A – Drop to split at 135. Complex did 165-205. I liked this sequence.
B – 375#. Probably a PR. Never tracked this before. Reps 2&3 got a little suspect so stopped at set 5.
C – 3+6. 5 rds. (30 seconds still on clock but stopped because shoulders were smoked and didn’t want to take any chances overhead. Dips are a strength, OHS aren’t.) 134 cals.
A. pause jerks to 195, singles to 245
B. 3×360
C 4,4,122
Sub 12 days of Christmas 45:37
Mob Done. (Thanks for the mobility pieces. They have been very effective for me)
A. 7th set at 235
B. Did 385 x 3 on set 5, feelin good I did 405 x 3 for set 6. Felt strong there as well and decided to leave it that way. 🙂
C1- 5 rnds +1
C2- 5 rnds even
C3- 148 cal
Enjoyed these. Fun sequence.
Post Rev hyper/GHDSU and Iron Scap work.
Nice work art. Beast mode
A. up to 230
B. 3M 325
C. 5 even/4 +6/ 127 cals
A. Jerk complex: 135/145/150/155/160/160/160#
B. 185/195/205/205/205# kept deadlifts lighter as my back is tweeked a little after playing around a little too much at my daughter’s gymnastics party 🙂
C. 4+6 / 3+5 / 116 calories
Fun day! Thanks and Merry Christmas everyone!!
A. 125-125-135
120-115-110-110-115-120
B. 125-185-220- 3RM #20 PR!
C. 2+7
3+1
115 cals- used as a cool down
Great Day!
That is a huge PR Cheryl!!
Thank you! So excited~This has been a great month for me!
Short on time today so did group wod today –
200 DU, 150 jumping jacks, 100 mountain climbers, 50 push ups, 25 ttb, 10 rope climbs.
Wishing everyone a Merry Christmas!!
MOB done
A. 160-165-170-175-180-185-190#
B. 325# 3RM
C1. 4+9
C2. 5+1
C3. 115 cals
Wow!! Strong girl!!!
A.3 sets at 185 then 225/225/245/245/245/255/265 did these from behind the neck.
B.3Rm at 435
C.Was gracious and only did the row so the other 4 could get the wod done….nah, really my ass hurt from the last 2 days! Was good with not squatting. Got 180 cal.
Nice row Chewy!
Wondering if there will be programming tomorrow. I will not be working out Christmas day and will be able to tomorrow. We will make up something I’m sure but just curious.
Nothing tomorrow, sorry Brent! Just a running workout!
Mobility Done
A. Drop split with the bar
85/105/110/116/121/125/130
(no rack.. garage gym with my husband and he was using the rack)
B. Deadlift – 255# for 3
C. 4 +4 Super happy with the hang cleans unbroken 🙂 I remember when I couldn’t even do a squat clean!!
4+2 on the OHS/dips
D. row- 117 cals… had a lot more in me should have gone harder in the beginning.
Merry Christmas…. Happy Holidays! 🙂
Awesome Tracy!!
M and a done
A drop splits at 60&70kg
shoulder wasn’t feeling too good today. Only did 67,67,67,70,70,73,70
B got 120kg X 3 which isn’t heavy for some on this program, but for me not too bad.
C I scaled the hsc to 60kg and got 3+4
OHS and ring dips at 60kg. 3+6
Row got 124calories. First minute I felt like giving up. Felt awful. Pushed through tho.
Mobility done.
A. Kept it light at 135. Wrist not feeling it.
B. 225, 275, 315, 365. Hit 335 for 3RM.
C1. 4+4 only 135#
C2. 2 @135
C3. 143 Calories. Good fun today!
A) Kept light for drop to split 85# (haven’t done this before)
A2) 85-85-95-95-95-95-95#
B) 195#
C) 3 Rds @ 105#; 2 Rds @ 85# *Happy b/c first time using 85# for O.H.S. in workout; 117 Cals
Awesome job!