Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 1 rep
Build to heavy.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 1 rep
Build to heavy.
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)
C.
Three sets of:
100-Foot Prowler Push (heavy)
Immediately followed by. . .
30 second Max Rep Dumbbell Thrusters (50/35 lbs)
Immediately followed by. . .
10 Toes-to-Bar
Rest 90 seconds
Primary Strength Session
A.
Four rounds @ 80-85% effort of:
30/20 Calories of Assault Bike
10 Chest-to-Bar Pull-Ups
15 Wall Ball Shots (30/20 lbs)
100-Foot Handstand Walk
B.
Every minute, on the minute, for 9 minutes (3 sets) of:
Hand Plank Shoulder Taps x 40 reps
Straight Body Ceiling Reaching Crunches x 30 reps
V-Up to V-Sit x 20 reps
Immediately followed by. . .
For 60 seconds, perform one set of:
Reverse Grip Hand Plank x 60 seconds
*The intention is to lean your shoulders past your palms to hold position via the deltoids, biceps (insertion), abdominals and pec minor. Upper back should be rounded.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Prone GHD Hold x 45 seconds
Rest 30 seconds
B.
Three sets of:
Dumbbell Biceps Curls (pronated grip) x 6 reps
Rest 30 seconds
Supine GHD Hold x 30 seconds
Rest 30 seconds
Assault Bike Conditioning Option
Twenty sets of:
30 Second Assault Bike @ 75-80%
30 Second Assault Bike @ 50%
A. snatch from rec: 55/60/65/70
Drop snatch: 65/75/85
Snatch bal x2: 95/110/125/140
B. HHS: 75/80/85
HS: 90/95/100
3-pos: 102/104/105/106/107/108
C. Prowler: 190# all 3 sets
DB Thrusters: 8/11/9
T2b – all unbroken
Times: 2:02/2:32/2:10
Conditioning:
A. 20:38
Did HS marching x 50 reps in place of 100ft handstand walk
A: press to 50kg – drop 55 kg – 3 position 65 kg
thrusters 9-7-7
10/10/10 T2B (was very proud to do them all unbroken)
Nice work keeping those TTB unbroken!
Strength
A1. 105
2. 155
3.185
B1. 145,155,165
2. 185,190,195
3. 200 all sets
C. Substituted sled with 100′ DB farmers carry.
DB thrusters 15,16,16
Conditioning
A. Done.
Primary strength:
A. Snatch press up to 65
Drop snatch @ 55/65/75
Snatch balance @80/90/95/100
B. High hang snatches @80
Hang snatches @90
3 position snatches @85
C. Four 45 plates on the prowler
Db thrusters @30, 8/7/8
Toes to bar done
Strength accessory:
A. Bent over db reverse fly done @15
Prone ghd holds done
B. Db bicep curls probated grip done @5
Supine ghd holds done
Primary Session Assault Bike Conditioning Option Twenty sets of: 30 Second Assault Bike @ 75-80% 30 Second Assault Bike @ 50% (Done) Second Session Openers and Activation Done A. Every 2 minutes, for 8 minutes (4 sets): Snatch Press from Receiving x 1 rep (125lb) Followed by… Every 2 minutes, for 6 minutes (3 sets): Drop Snatch x 1 rep (135lb) Followed by… Every 2 minutes, for 8 minutes (4 sets): Snatch Balance x 2 reps Done B. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for… Read more »
A.
Press from Rec’v: 95/115/135/145 PR
Drop Snatch: 145/155/175
Snatch Balance: 205/215/225/235
B.
High Hang: 155/165/175
Hang: 185/195/205
3 Pos: all at 205
C.
With 300lb+ sled
Thrusters: 16/16/17
T2B: Unbroken
Primary Conditioning: ✅ Roughly 26:00 HSW killed me but was happy to hit all 400 feet
Getting flexy in that receiving position.
Openers and activations done.
A. 55/65/75/85
85/95/105
105/115/125/135
B. 80/90/100
100/105/115
3@115 and 3@120
C. 60 second assault bike, 9/9/9 thrusters, UB T2B.
Strength Extras
A. 20’s
B. 2@30’s 1@35’s
Conditioning done during a class and my clock got reset.
C2B done 3/3/2/2
WB’s unbroken
HS walk scaled to HS marching.
A. 45, 65. 65
A1. 155, 165, 175, 186l5
B. 155, 155, 165
B1. 165, 165, 170
B2. 170
C. Did 100ft sand bag walk. Yoo cold, and class was full. Thrusters – 15, 14, 14
Conditioning
20:28. All ub. Below 80% and helping the ol’ lady on her walks.
Strength
A. Press: 65/85/105/110
Drop: 110/115/125
Balance: 145/150/155/160
B. High Hang: 125 x 3 sets
Hang: 135/135/140
3-position: 140x 3/ 145x 3
C. Done – thrusters: 8/12/11 – that first set was a bit of a shock, lol
Conditioning
A. 22ish minutes – HS walks were more taxing than I thought they would be. Did 50ft sections.
B. Done – ouchie
Strength Accessory
A. 15# DBs
B. 20# DB x 1 set, 25# DB x 2 sets
Conditioning
A. 34:10
UB c2b
5’s on wb …those take my breath almost as fast as thrusters
First 50ft UB every round…both 50 UB last round ??
Fittest momma to be 2018?
If only they had a pregnant AF category. ?
A) Snatch press to 120lbs
Drop snatch 135, snatch balance 225
B) high hang 135, hang 160, 3 pos 185lbs these felt really good. I dropped the bar each time from the 3 positions is that okay or would you rather hold on for all lifts and drop after 2” below the knee?
Primary Conditioning done it was a good day 🙂
Most athletes will keep a hold of the bar if there is no lift from the floor but its perfectly ok to drop after each for a quick 2-3 second reset.
Session two
Warmup and jump stuff done
Hang clean + clean 185/205/225
Clean 235/245/255/265/275 weight feels fine cns feels iffy after my weird Tuesday schedule so stopped here
Pulls up to 105%
Primary Strength
A. Press from receive 30/40/45/50kg
Drop snatch @65kg
Snatch balance 75/85/95/105kg
B. High hang @65kg
Hang @75kg
3-pos 2@80kg, 2@85kg, 2@90kg
C. 80kg + prowler
Thrusters 14/14/14
Conditioning
21:45
Strength Accessories
A & B. 10kg DBs and holds done
Openers and activation done
A. 30-40-50-55kg
3 x 65kg
70-80-85-90kg
B. 60-70-70kg
75-80-80kg
80-82.5-82.5-82.5-85-85kg
C. Didn’t do
Conditioning
Done 19:34
Feeling better today but still not 100%
Primary strength
A)
45/55/65/75 snatch press from receiving
95/115/135 drop snatch
155/175/185/200 snatch balance
B) 135/145/145 high hang
160/165/170 hang
170/175/180/180/180/180 3 pos. These felt really good today!
Strength accessory
A) done 15lbs
B) done 40lbs
Rested about an hour then
Primary conditioning
22:13 really frustrated during the handstand walks I couldn’t get them going like normal. Bike was above 65rpm the whole time. C2B and wall balls unbroken
Part C from strength
14/14/14 thrusters and sled was heavy
B from conditioning done reverse grip plank was hard!
A. done
B. done 3 pos snatch 140-150#
C. done; 1:27 , 1:17 , 1:13
thrusters 12/13/14 ttb UB
Primary conditioning; 19:11
c2b UB, 6/4 last round, wallballs UB , handstand walks broken up into 25ft
core done
felt good!
Welcome to the community Robyn!!
Today’s training-
Session 1: 20x:30/:30 bike between 9-10 cals each set
1. Snatch work- done… feeling sluggish and was missing with some sloppy form… but took the weight back and finished it up.
2. 3 rounder-big rogue sled + 135# Thrusters 13/14/14 times 1:33/1:31/1:35
3. Primary conditioning -18:00- bike felt hard to push , HSWalking felt hard too! I didn’t have a lot of turn over time today because I had to prioritize making a massage appt at 2 and didn’t want to workout after ?
4. Core and strength accessory done
Good to see you scaling back and listening to your body. Time to get yourself set for the Open!
Make sure everyone reads this. I know many peoples schedules will vary but here is an outline and recommendations for how to plan your training and Open workouts over the next 5 weeks. Please let us know if you have any further questions.
https://www.crossfitinvictus.com/competitors/blog/tackle-2018-crossfit-games-open-workout/
Openers done
A. 45/75/95/115
125/135/145
165/185/215/235F
B. 135/165/165
185×3
195×6
C. 16/16/16
Strength accessory done.
Strength:
1) done
2) press : 30/35/40/45
Drop:-50/55/60
Balance: 65/70/75/80
3) high hang @55
Hang @ 65
3 pos 4x 75/ 2×80 no misses chose the lower % to have a good technique
4) no sled so sub by 10 burpees over DB
Thrusters: 14/15/10
Ttb UB.
Conditioning: around 25′ 5x6m on hs walk
Core done with v up