Dynamic Mobility & Activation
Band-Assisted Upper Body Anterior Chain Opener
x 2 minutes
Followed by …
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 …
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.
Spend three minutes working on proper hand and foot placement for a kick to handstand
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets), complete:
Interval 1 – Donkey Kicks
x 15 reps
Interval 2 – Ring Rows x 8 reps @ 2111
Interval 3 – Hand Plank Shoulder Taps x 30 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets), complete:
Strict Handstand Push-Ups x 40-45% of max reps
B.
Every 2 minutes, for 12 minutes, complete:
Front Squat + Jerk @ 75-80% of 1-RM Jerk
C.
Three sets of:
Row 60 Calories
Rest 3 minutes
mobility and foam rolling
DMA done.
A. HSPU 3/4/3/4
B. 105# all 6 sets.
C. 4:24 1,017m/4:39 1,045m/4:18 1,005m
Dyn/Mob Done
A1) starting to hod for three to five count in my head! yyyaayy!! 🙂
A2) done-love these !!
A3) 2 strictx4 sets
B) 105,105,115,120,120,125
C) 5min ea. 60 calx3sets
Mobility activation done
A. Done; 5 strict hspu emom
B. 170-175-180-180-180-180#
C. 3:36 (row) – 3:19 (AD bike 50 cals) – 3:18 (AD bike 50 cals)
Hip flexor was feeling irritated so switched to bike after 1st row.
Mobs&Actvtn Done
A. Done, felt great to work on
consistent movement.
Also did 4 Strict HSPUs on the
min. for 4 mins.
B. 135, 140, 145, 150, 155, 160.
C. 2:43, 2:59, 3:05,
A. Did 6 min EMOM then did 4 rounds at 25% of SHSPU
B. 205-235 https://www.youtube.com/watch?v=LLnO6D0Zrto
C. 3:07/3:02/3:01
I still do some silly shift of weight to my toes in bottom of my dip- plz help
Al – this looks WAY BETTER!!! Major improvement with your positioning!! This is the best jerk I have seen you post! I would like you to add 3 sets of jerk dips into your jerk sessions after you jerk. I want the weight to be 100% of your 1-rm and all you are doing is performing the dip. I want you to feel a good dip without worrying about the drive. When performing the dips, think about screwing your entire foot into the floor, including your big toe. This will help you not shift so much.
Thx boss, will do
Mob done
A. Done, shspu sets of 8
B. 205 x 6
C. 2:32, 2:38, 2:40 (damper 10, 8, 6 750, 766, 800m)
Solid Matt
Mob & Done
A. Done with 5 SHSPU per min
B. 215 across all sets
C. 2:26/2:32/2:41
A. SHSPU 4×5
B. 165-185
C. 2:50/2:55/2:57
Mobility & Activation – done
A. Done, SHSPU: 4 X 5-6 (1 ab mat)
B. 135 – 140 – 145(78%) – 145 – 145 – 150(81%)
C. 4:01 – 3:58 – 3:55
A done ,shspu x 10 per min
B185 felt good
C. Done2:05,2:15,2:36 played with pace and resistance the last round
Mob done
A. Done, SHPU: 4×4
B.175, 180×5
C: 2:42_2:43_2:45 (tried resistance 5 instead of 6 & think I worked harder?)
Possibly – do you set your drag factor?
I haven’t in a while, I’ll work on that tomorrow with our wod. Thanks Nichole!
M&A Done
A. SHSPU @ 5
B. 155#
C. 3:27 (30 s/m), 3:33 (26 s/m), 3:31 (30 S/M) Damper on 4.5
strict hspu 13,13,13,13 (6/4/3) all UB except last Rd
b.
FS + Jerk
175# across
c. 2:57,3:02, 3:22 painful last rd but glad I did it.
60 calories took me a long time.. I did about 1K and it took about 5 mins each time.
1k seems long not sure how it relates but I was about 750m each time, damper on 3.5 and s/m between 29-32
See above – it’s right. Your pace was just faster that’s why less meters. Cheers.
Dig some google how calories are calculated and you can start to find different paces for different wods. Calories are converted from wattages – so faster you row 500m split more calories you get per pull. So the distance for 60 cals depends your pace – faster split pace, less meters. Use the screen unit for watt and see how you can produce more watts – it means more cals because rower won’t calculate cals, it measures watts and converts those into cals based on formula used for 175lbs man. I love being an engineer and do crossfit :-).
Awesome explanation from Petteri! Also check out this article: https://www.crossfitinvictus.com/competitors/blog/rowing-for-calories-how-to-do-it/
Mob done
A. Done (SHSPU at 4)
B. 185#(3 sets)/190#(3 sets)
C. 2:21/2:37/2:49
Mobility completed.
A1)Completed
A2)Completed
A3)x4 sHSPU
B)160#(2)/165(2)/170(2)
C)3:43/3:50/3:51 added x3 mu at the end of each row.
Back felt normal today and with an active recovery day tomorrow I should be ready for 17.2 on Friday.
C. 2:18 / 2:20 / 2:25 “ouch”
Dang! That is fast. Nice work.
Appreciate it
so fast!
Thanks
A) done
B) I’ll be doing this tonight
C) 4:49,4:46,4:38
Mob done.
A1. Done
A2. Done
A3. Scaled to 30 sec hand stand holds against wall. Attempted eccentric on way down.
B. 60/61/62/63/64/65kg
C. Ran out of time. Reduced to 30 cal and 2 min rest. 1:49/1:34/1:27.