You will notice that this week will look different compared to most weeks. We are bringing the volume down this week so your body and mind can reset. We will be starting our Open Prep Cycle January 2nd so, if anything, we want you feeling rested and prepared to start that program. Resist the urge to add volume this week and prioritize rest and recovery!
Dynamic Mobility & Activation
Upper Body Anterior Chain Opener x 2 minutes
Three sets of:
Wall Slides x 6-8 pass thrus
T-Spine Pulse x 8 reps
Banded Pec Stretch x 45 seconds per side
and then …
Cross-Over Symmetry Pull-Downs
x 10 reps
A.
Five sets of:
Dumbbell Z-Press x 6-8 reps
Rest 90 seconds
B.
Six sets of:
Barski Snatch (3 consecutive high-hang snatches) @ 65-75%
Rest 2 minutes
Focus should be on executing a fast, aggressive turn over.
C.
Complete as many reps as possible in 3 minutes:
Row 500 Meters
KB Swings x Max Reps
Rest 90 seconds; complete a total of four sets
40-49: 32/24 kg
50-59: 24/16 kg
60+: 16/12 kg
D.
Three sets of:
Single-Arm DB Rows x 8-10 reps @ 2111
Rest as needed
Reverse Snow Angels
x 15-20 reps
Rest as needed
A day behind
MOb done
A. All at 25#
B. Built up yo 75# for last few sets
C. Well did what I could, have had a cough for last week so not at 100% breathing capacity 14/10/11/11
D. 35# for rows
Gym only open for an hour and workout was a team workout. Worked out with my 11-year old son as my partner.
25 min AMRAP:
500m row (250 each)
60 Goblet squats (me: 53, kid: 26 “dad, I can do this”)
40 Pullups (me: Strict, him: jumping pullups)
20 Power Clean & Jerks (me: 155, all split singles, him: 35)
3 rounds. “dad, my legs are kinda burning.” nice job, son.
Our gym has limited hours this week. Will piece together all of the work over the next couple days.
A. 45#s
B. Up to 55kg
C. Subbed with class wod, Run & T2Bs
D. 70# and 2.5#s
Had knee surgery-Torn Meniscus last Thurs. So today was very modified. Assault Bike sub for rowing, and took it very easy. Hopefully will have mobility back by end of week.
What does your rehab look like Gary?
Actually, not too bad. They just cut and cleaned out where the small tear was. It is swollen and by now I have about 75% flexibility. I am told two work, low impact to pain tolerance for the next week or so, then start with more plyometric exercises. 26th was Assault bike, but today 27th was able to row and do a modified WOD at my box…. It comes down to that, and alot of foam rolling and mobility to continue to stretch out the muscles around and above the knee.
Each day I will make a judgement call on how much I can do within the pain and mobility restrictions. Stitches come out next week, so that will ease up the tension alot too.
Absolutely Gary. You want to get that mobility back and continue to stretch and strengthen the ligaments around the knee. Sounds like you have a solid plan in place.
Thanks…I am going to do todays workout, very modified…have to watch most of the movements, including rowing…I dont have total mobility for tucking into the row yet…(ahhhhhhh, frustration sets in quick for me) But I can make up for it with really pushing the MU work in part A.
Mobility done
A. Done 25lbs
B. Barski snatch 45-75lbs
C. 31, 21, 22, 24 row right at 2 min each round
D. Done 45lbs rows, snow angels 8-10 reps
What does it mean 8-10 reps @2111?
Sorry for the late response Rosalynne!
https://www.crossfitinvictus.com/competitors/blog/what-does-30×0-mean-why-i-like-tempo-training/
3 weeks + 2 days post surgery
A. Z press at 40 then up 60# for last 3 sets
B. 85-85-85-85-95-95 barski- starting to lift very light this week- still power lifts
C. 29-26-25-26 American @ 55lbs
D. row at 50, 15 reps
Mobility done
A. 30# Z Press 10 reps all sets
B. 110-110-115-120-125-125# barski
C. 33-33-33-33 Russian (All rows 1:57.2-1:58.2)
D. 40# row; 15 reps reverse snow
A:16-18-18-18-18kg 8 Reps
B:60-65-70-70-70-75 kg
C: 25-20-20-20
D:18 kg 3*10
15 Reps snow angels
Mob Done
A. 35#’s x 8 for 2 sets then 45#’s x 8 for 3
B. 135/135/135/145/145/145
C. 1:45 per row and since I had no access to a KB I did 12 DB snatches at 75#’s per rnd.
D. Rows at 80#’s, Snow Angels done
Mobility – done
A. 20/8, all the rest at 25/8
B. 83 – 88 – 88 – 88 – 93 – 98
C. 1:59/23, 2:01/24, 2:01/24, 2:00/25
D. 35/8 for all sets – 20 reverse angels
Mobility: done
A. 20/8, 25/8, 30/8, 40/6, 40/6
B. 111/2, 111/3, 115/3, 115/2, 130/1, 130/2
C. 1:24/25, 1:49/22, 1:53/25, 1:51/25
D. 30/10, 50/8, 50/8
A. 35#x8
B. 115/125/130/135/140/145
C. No rower today – used Airdyne and modified a bit so could trade off with my workout partner for the day. Did 1:30 max cal bike then 1:30 ME American KBS at 70#. My daughter’s 17 year old boyfriend was my partner today. Football player, so in good shape – but never experienced the fan bike before. Let’s just say there was puking involved – lol!
D. Done
Nice
That’s the way to show the boyfriend who’s in charge! ?
Oh my gosh I love this story so much!
A.
35; 35; 40; 45, 45
B.
135; 140; 145; 150; 155; 155
C. 1:46 / 25
1:51/ 22
1:56/ 22
1:53/ 21
D.
45; 50; 50
Mobility completed.
A)25#x8/30×8/35×8/40×6(2)
B)90#(1)/95(2)/100(2)/105(2)
C)27/27/27/27. Performed Russian KBS. Kept all rows between 1:54-1:55
D)Completed.
Nicely done!
5x6x35 .. hopefully get better at sHSPU
21/20/18/21
A – 15 kg*7
B – 30 kg
C – 30+29+31+30
D.1 – 20 kg*10
А) 5х8х45lb
B) 5х110
С) 25/29/23/26
Mobility done
A. 30×8, 35×8,45×8,45×6,45×6
B.
120,120,130,130,140,140
C. Row times were 1:45,1:50,1:52,1:58
25,20,18,18 kbs did above head don’t know what they are called.
D1. 70#kbx8 across
D2 done
Glad it is de-loading week lol
Putting in some early work. Good work Tom. I believe they are called American KBS.
Thanks yeah gotta get it done