Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed
Followed by. . .
Skill Development
Every minute, on the minute, for 4 minutes:
1-3 PERFECT Bar Muscle-Ups
Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
25/20 Calories of Assault Bike
12 Bar-Facing Burpees (FAST AS POSSIBLE)
6-8 Strict Parallette Handstand Push-Up to 0-2″ Deficit
A.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 2 reps @ 2111
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)
Immediately followed by…
Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%
Immediately followed by…
Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set (by %): 90, 95, 90, 95, 90, 95
B.
“Friendly Fran”
Three rounds for time:
21 Thrusters (115/85 lbs)
21 Chest-to-Bar Pull-Ups
Athlete Notes:
Who doesn’t love a little Fran in their life? Then again, regular Fran is so 2014. Why not make the barbell a little heavier and keep each of the rounds at 21 reps? If you watched any of the 2020 CrossFit Games, then you got to see the top athletes in the world tackle this event in the online stage. Now is your chance to give it a go! This is going to be a significant challenge in comparison to regular Fran, or even when we’ve done “Heavy Fran”. Manage sets wisely and just try to keep moving as best as possible. Coming out of the gates too hot could prove to be costly in the long run. We would advise that most of you break early, but keep your rest periods at a minimum. In a workout like this, the time during those rest intervals starts to tick away fast. Make sure you’re taking smart breaks and forcing yourself back on the bar! At the end of the day, have fun, you get to compare your score to the best in the world!
Skill base Done
A: Done feel easy that %s
B: was hard only 1 rd
Skill development : 3/3/3
Skill- based: 2:38/2:37/2:40
A. 95/115
115/135
135/145
145/155
155/165
165 all sets
B: 9:58
A. Up to 160
B. 11:45 with reg pu
CONGRATS to everyone!! 🎉💚
I’ll have to follow a day behind this week- this should be the last late work Monday for a couple weeks, and my pup was sick when I got home so figured that out. I also think I am going to try to train early again with the new school year. I need to prioritize me and training to start the day.
Hope you had a great day!! Thanks for everything Tino!
It was super fun weekend out in Vegas with everyone doing so well. Glad you are setting up good training for when school starts.
Dynamic warm-up/stretch, did the BMU’s but no primer today
A) worked up to 195/210 for the last 6 sets, missed all of the singles at 210
B) 13:50 RX – both movements hard AF for me, did my best to stick to 7’s on thrusters and 3’s on C2B
Skill and primer done
1:35/1:40/1:45
A. Done. Tops sets a 205/215/205/215/205/215. Had two misses. A week off from the oly lifts left me feeling not as smooth as I’d like
B. 5:21 Rx. Unbroken thrusters. C2B all 7/7/7. First round done at 1:30, and quickly fell off pace. Took too long to get the bar moving again.
It will come back quick!
Primer done about 3 min per round
A: built to 125
B: over 15 minutes of soul searching…the thrusters became so tragically painful I looked forward to the pull-ups
Work is taking priority right now so I’m happy overall.
Glad you are getting done what you can with your time.
Primer done with 6 no deficit SHSPU – 2:34/2:20/2:15
A. 20Kg
40/50Kg
50/60Kg
65/70Kg
70/70/75/75Kg
70/75/70/75/70/75Kg
B. 6:21 Rx
Thrusters – 14.7/7.7.7/11.10
C2B – 11/10 for all rnds
Breaks between sets of thrusters were too long; 10-15 sec in some cases.
Good work today!
Warm up and primer with 10 cm deficit for 8 reps hspu done A) up to 75kg high hang snatch. The bone by the hip still hurts as fuck from Friday, can’t really touch it with the barbell yet B) did that class workout from tomorrow For time 21-15-9 cals Row Bike erg 200m (20x10m) farmer carry with 50lbs db’s 21-15-9 cals Row Bike erg 200m (20x10m) farmer carry with 50lbs db’s 21-15-9 cals Row Bike erg Time: 19:40 Did another workout before noon, afternoon coaching For time 20 fsq 135lbs 20 barbell lateral bp 20 push presses 135lbs 20… Read more »
STAY HEALTHY!
Primer RX with echo and 8 Dshspu
2:20/2:06/1:59
A. 45
95/115
115/135
155/175
185/205
225/235/225/245/235 stopped after that knee was bothering me
B. Changed due to knee..
3 Rounds
21 Devils Press (50s)
21 Chest to Bar Pull Ups
11:07
That was devastating
Buy you got it done! Hope the knee feels better soon. Subbing with 63 devils press is a tough one.
Gotta make the sub harder! Ill probably be adjusting a good amount this week but hopefully starts feeling better
A1. Sn Receive: 75, 85#x2
A2. Sn PP + OHS: 120, 130#x2
A3. HHS: 95×2, 100#x2
A4. HS: 105, 110#
A5. Snatch: 115x1x2, 117#x1x2
A6. Snatch: 122, 127, 122, 127(f), 122, 127#
B. 10:36. I did 3 rounds of 21 Thrusters @ 85# and 21 kipping pull-ups.
Way to start the week off right!
Warm up 2:50 2:25 2:22 Cal row and burpees over the rower.
A)65/75/135/155/125/145/145/155/170/170/175/180/195/205F/195/205/195/ 205F
B)7:38
Glad you were able to go down and work back up to a successful 205!
Primer 2:44/2:45/2:44 Strict HSPU no deficit.
A. 45/95, 105/115, 120, 155, 185, 215/230miss/215miss/230miss/215/230miss.
B. 10:14 Rx I’ve never done that workout I don’t think. Twas difficult…
Glad it got you working. Nice job!
Outside and it’s hot af! ☀️🔥🤌
Skill 3bmu’s & primer done, 25cal aab, 8 shspu @ 10cm deficit, 3.16/3.30/3.55. 💪
A. Last set 90/95x/90/95/90/95kg (95x). Tried to make up the miss with a seventh rep @ 95kg, but didn’t get it. Good set all the same.
B. Barbell @35kg & strict pullups, too hot to go that heavy, 9.19 🤙👏
Goob job this morning!