Session One
A.
Take 12-15 minutes to build to today’s “heavy” Power Clean
Drop back down to 65%, and then…
Take 12-15 minutes to build to today’s “heavy” Clean
B.
Every 2 minutes, for 8 minutes (4 sets) of:
Tempo Clean Deadlift x 1 rep @ 6262
You must mimic your IDEAL positions from the floor to full hip extension of the clean – do not perform this with deadlift mechanics. Keep your pace slow and consistent – 6 seconds up, and 6 seconds down. Use straps if possible so that you are not limited by your ability to hold onto the barbell.
C.
Three rounds for time:
15 Calories of Rowing on Concept 2
15 Front Racked Kettlebell Squats (32/24 kg KBs)
15 Toes to Bar
D.
Four sets of:
Single-Arm Dumbbell Press x 4-6 reps per side @ 21X1
Rest 45 seconds
Sngle-Arm Dumbbell Rows x 12 reps @ 20X1
Rest 45 seconds
Bent-Over Rear Delt Flyes x 15 reps @ 20X0
Rest 45 seconds
Session Two
Gymnastics Skills Warm-Up
Band-Assisted Upper Anterior Chain Opener
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm
A.
Ten sets of:
2-3 Unbroken Muscle-Ups
Focus on consistent elevation of the entire body – even through the catch phase, and maximum speed from the bottom of the swing to the top of the dip. Rest as needed to ensure that the focus is on good quality movement and a lot of speed.
followed by…
Complete 20 reps each of your choice of two of the three Muscle-Up Transition drills
Step 1 – Feet on the Ground
Step 2 – Feet on a Box
Step 3 – Calves on a Box
B.
Three sets of:
Alternating Single-Leg Cross Toes to Bar
x 20 reps
Rest as needed
followed by…
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed
followed by…
C.
CHOOSE ONE OF THE FOLLOWING
Option 1
Five sets of:
Row 1000 meters @ 2000 meter PR pace
Rest 2 minutes
OR
Option 2
Every minute on the minute for 40 minutes rotate through the following exercises:
Minute 1: 45 Seconds of Assault Bike (80+/70+ RPM)
Minute 2: 60 seconds of Rowing @ 2000 meter PR Pace
Minute 3: Rest
Minute 4: Prowler Push 45 seconds (heavy)
Minute 5: Rest
AM Session:
A. Power Clean to 290, Squat Clean TO 305 (upper back FAILED AT 310)
B. Deadlifts at 310
C. 6:36 (front rack is a real weakness for me with those KBs, had to pause at the top to get control towards the end: all sets UB)
Completed 2/2
AM Session
A.
PC Up to 85% (based on 265)
C Up to 90% (based on 275)
B.
Done at 285
C.
8:05
(Had to use 24kg KB; UB KB Squats + UB T2B on all sets)
D.
SADP done w/ 45# DB
SADR done w/ 75# DB
BORDF done w/ 15# DB’s
PM Session
A.
10 x 3 UB MU
B.
Core work completed
C.
Option 2
Avg 16-21 Cals on AB
Avg 1:50-1:55 on Rows
155# on sled
Solid training day Mike.
Thank you CJ. Absolutely loving the program design. Feel like I am getting back on track (after elbow issue) and will be able to put my best foot forward in this years open. Thank you for making that a reality.
1.
A. PC: 270. All time PR, 245 before.
Clean: 265, failed 275 twice. Current PR 270.
B. Done with 275.
C. 12:30. Those squats had me for a long time.
D. Done.
2. Gymnastics done.
I’ve been following the program, not 100% because of time, but most of it. Haven’t been posting also because of time, but I’ll try to post more for the upcoming workouts.
Please post dude! Thats a huge PR on your Power Clean! Nice work!
I will make the effort! And yes, that was huge, first PR of the cycle ?.
That’s awesome Guillermo! Pumped for you buddy. Like Tino said, get those posts in so we can follow your progress and celebrate these PRs with you!
Thanks CJ! I will post more, starting today 🙂
Session One
A.
Power clean 295
Squat clean 305
B. Done at 275
C. 8:37
D. Done
Session Two
Gymnastics Skills Warm-Up Done
A. Done
B. All except the Flutter kicks. Did normal L sits instead
C.
Option 1
Five sets of:
Row 1000 meters @ 2000 meter PR pace
Rest 2 minutes All im going to say is that these were slow as molasses in an outside freezer during a winter storm.
Ha! That’s pretty slow buddy. 🙂
Yeah I’m contemplating getting a rower at home so I can row while I watch the Broncos beat the Panthers. But seriously probably going to pick one up so I can row more often.
Session 1:
A) PC: 315
Clean: 335 Attempted 345. Couldn’t hit it.
B) All DLs at 315
C) 5:55. UB on all sets. Wore a belt. Seemed to help on the squats quite a bit.
D) Done
Session 2:
A)Done
B)Done Flutter kicks feeling good
C) Rowing. Only had time for 1000m x 3. All sets around 3:30
Solid weights! Nice work on the metcon today
Thanks hunter!
Great job buddy! And that profile pic…incredible. Not sure why I just noticed that.
Haha thanks coach! Loving the programming
Session One
A.
Power Clean: 255
Clean: 275
Felt like I had 0 power! These cleans killed me haha. Anyone else?
B. 280/290/295/300
C.
7:50 rx.
D.
Went up from last week. Done
Session Two
A.
Done
B.
Done
C.
Option 1
1:58.8 avg. rowing has always been a struggle but today marks the first day I was able to sustain below 2:00 pace for more than 500 meters. Not impressive at all but im excited that rowing is becoming less torture and getting easier to push on!
(One session) A. Power Clean: 265 lbs – 5lbs off my PC max. Kept catching it low at 275lbs. Wasn’t able to get that extra today. Clean: 285lbs – wasn’t firing like I wanted today so I stopped there. Got 300lbs (finally) two Friday’s ago so I’m glad to get at least 15lbs from that. B. 285lbs C. 9:37 – ow ow OW! those KB’s were brutal. hit first set without putting them down, then had to break it up in two sets. D. Ten Set of Muscle Ups x 3 reps (focused on quality swing, good hip thrust and… Read more »
Good job Sergio, way to sneak in what you could.
Thanks CJ. Beginning of the year is busy running the gym.
A. Built to 255lb a Power Clean
Built to 275lb Clean. I missed the first time and tried again. Had to fight a little to stand up but this got me stoked! I’ve only hit this for my lifetime PR only one other time and that was over a year and s half ago.
B. Clean Deadlifts done at 225lbs
C. 10 sets of 3 muscle ups. These felt really good tonight and consistent. I just did them as an EMOM.
D. 8:23 on Metcon
All I had time for today
Very nice job on your squat clean today
Nice Sean! I am pumped that your clean is coming along. Sounds like it was a great training day all around.
One session today…did better at prioritizing things 🙂 A. Build to a heavy clean (I mis-read and did squat cleans…) so I ended at 205. B. did Clean pulls at 230# for 5 sets of 2 C. Tempo Clean DL – 125/145/145/145 D. Row/KB/T2B – 13:47 – holy cow!!! That was tough! I kept up my pace on the rows better than I thought, they were all well under 1 min and maintained over 1100cal/hr. I usually drop off on cal rows. The KB squats were in sets of 5, quite the battle for position. T2B were all UB sets.… Read more »
Great job Beth. Sounds like you prioritized well.
Three rounds for time:
15 Calories of Rowing on Concept 2
15 Front Racked Kettlebell Squats (70lbs. KBs) / these were a mind game.
15 Toes to Bar
Time: 8:02 / Did first 2 sets UB.
EMOM for 40 minutes:
Stayed above 75 RPM, prowler push done at 300lbs.
Just wondering since I am younger then every one else on here should I be doing this much training every day or would I benefit more from doing less?
How old are you?
18.
How old are you, and what are your athletic goals for this season…and moving forward?
18, my goals Moving forward are to make it to regionals next year. For this year I don’t have any crazy goals just started CrossFit about 9 months ago, and have been doing hard CrossFit training for only about 3 months.
Nick, I would pay the most attention to your strength numbers and ensuring fantastic mechanics. That will provide the foundation from which we can build and help you achieve your goals. Your question about volume really depends on how well you tolerate it. If you’re new the the sport though, I would always prioritize strength and skills over the more typical CrossFit MetCons. Unfortunately, I have only seen you post results for the MetCons. 🙂 Mechanics and movement quality first, strength and skills next. If you can do that, the rest will come along easily.
A. 10x3reps MUs
B. UB T2B, 15 seconds at a time, 65-35 Hollow Bounces
C. 3,000m short on time, 4:03-4:00-4:01
Session 1
A. PC up to 265 pr
CL up to 265
B. CL DL up to 295
C. 8:23 rx ( dropped the kbs on the last squat on the last set and took me forever to recover from it)
Session 2
Gymastic Work
10sets of 2MU 6pistols(weakness) – Muscle ups getting much more efficient, almosttransitioning with locked out elbows but still press out a little. I tihnk i need to engage my lats more)
So my adductors have been sore today in a place I don’t normally get sore. Then I was telling someone at the gym about straddle scoots and showed them what is was…yup..that’s why I’m sore. Those things were tough!
Haha! Glad you found a new way to activate some muscles.
Didn’t post yesterday. But did do everything. Tweaked my back again so I was just bummed all day. But it feels a lot better today. Session 1. A. PC- 250# PR Clean – 280# PR (Video Below) https://www.youtube.com/watch?v=XfjpBykUABE B. DL’s- Didn’t know how to approach these 275,280,285,290# . Think I could’ve done more but thats good enough for today. C. Scaled to 55# KB’s bc that was the smart thing to do lol. 70#s would’ve crushed me and taken forever. Did everything else as is i 7:21. T2B are getting better. Close to redline the whole workout. Very short rests… Read more »
Nice job on the PRs today! Looking good on that squat clean!
Awesome work on the PRs buddy!
Thanks coach!
A. 265 power
285 full clean
300 clean deadlifts
B. 8:21 Rx
C. Done
Session 2
All warm up done
A. 10 sets of 3 in 6:00 mins.
Smooth solid sets, practicing a good dip out.
B. Unbroken
Flutter kicks are rough!
Hollow body bounces done 2 sets
C. 5x1000m at 1:46-1:48 500m pace
Finished the rest of the gymnastics. Then did the 40 minute EMOM…but did 35 minutes! Felt good.
Session 1:
A. 335 PC, tied pr
B. Did not do, feeling a little taxed from yesterdays Front squat. PR’d yesterday though at 390
C. 8:14 RX. Went UB on everything except last set of TTB. Spent a little too much time on transitions but really focusing on longer unbroken sets.
D. no time, will do thursday
Solid numbers today Jordan!
STRONG!! Great job on the PR Jordan!
am session
a]245 power, 245 squat. ha, squat needs to go up. (300 Jerk, 295 front squat. something is wrong here.)
b]275 across.
c]6:50 with 55’s
d]done
pm session
a]10×3
the transitions on the box were harder than muscle ups. my turnover sucks.
b]done
c]wanted to call it one and done, but decided slow is better than none. ended up faster on the later rounds.
1:51-1:53 pace.
Get those squat cleans down and big things will start happening
Session 1:
A) power clean: 170
B) clean: 185…failed 190, would have been a PR, like 6 times lol
Deadlift 150 across
C) 9:16rx
D) done
Next time for sure!
Monday session two
A.
power jerk 225/235/245/255/265 wrists and shoulders felt tight but speed under and lockout were there
B.
2rm dshspu: 11.5″ failed second rep at 12.5
C.
8:28 no repped myself for coming off the wall as arms extended on rep 3 and 4 on set of 5 and last rep of 15
D.
2:52-2:52-2:56-3:05-3:08-3:00
rowing between 1:49-1:53
s2o unbroken everytime but last 3 sets I would have to pause at top 2-3 times to re-stabilize. Compensated for it in last set by rowing harder
this hurt.