Dynamic Mobility & Activation
Glute Activation Warm-Up (Vandyke Strength Protocol – 15 minutes)
Banded Dead Bug Iso Hold
x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl
x 1 minute per side
Straight Leg Iso Raise
x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Cross Under Lunge Crawl x 1 minute per side
Two sets of:
Russian Baby Makers x 10 reps
T-Spine Foam Roller
x 5-6 pulses
A.
Every 60 seconds, for 3 minutes, complete:
Muscle Clean x 1 rep
and then …
Every 2 minutes, for 12 minutes, complete:
Clean from 2″ below knees (use blocks if available)
Set 1-2 – 70-75%
Set 3-4 – 75-80%
Set 5-6 – 80-85%
Build over the course of the 6 sets
Every 2 minutes, for 6 minutes, complete:
Clean Pulls x 1.1 @ 95-100%
B.
40-49:
Every 5 minutes, for 20 minutes, complete:
Row 250 meters
115/75 lbs Thrusters x 10 reps
Double-Unders x 40 reps
115/75 lbs Thrusters x 5 reps
Double-Unders x 20 reps
50-54:
Every 5 minutes, for 20 minutes, complete:
Row 250 meters
95/65 lbs Thrusters x 10 reps
Double-Unders x 40 reps
95/65 lbs Thrusters x 5 reps
Double-Unders x 20 reps
55-59:
Every 5 minutes, for 20 minutes, complete:
Row 250 meters
75/55 lbs Thrusters x 10 reps
Double-Unders x 40 reps
75/55 lbs Thrusters x 5 reps
Double-Unders x 20 reps
60+:
Every 5 minutes, for 20 minutes, complete:
Row 250 meters
65/45 lbs Thrusters x 10 reps
Double-Unders x 40 reps
65/45 lbs Thrusters x 5 reps
Double-Unders x 20 reps
C.
Three sets of:
Weighted Hip Extensions x 6-8 reps @ 2112
Rest 60 seconds
Dragon Flags x 5-6 reps @ 50A1
Rest 60 seconds
Optional Session (Preferably performed 3-4 hours after the primary session)
A.
Back Squat:
Set 1 – 8 reps @ 65%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 75%
Set 4 – 4 reps @ 80%
Set 5 – 3 reps @ 85%
Rest 2 minutes
B.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used, as we will want to increase the load over the course of the next several weeks.
Mobility as Rx’d
A1: 95/115/135
A2: 155/175/185
A3: 205
B: Guessing a bit here: 3:15/3:30/3:45/4:15
C: Ran out of time
Today I did: Mobility Then I had 5 sets of: A1. 3 power cleans building A2. max unbroken strict (dead hang) pull ups A3. :60 plank A1. 95/105/115/125/135, working with clean/hang clean/clean just for fun. A2. 3/2/2/2/2, getting better but a ways to go A3. done using pushup plank B. 5 rounds for time: 10 shoulder to overhead @ 65# 12 cals on the ski erg 14 air squats Time: 9:20. All unbroken, though I got slower on the ski as I went along. 🙂 Regarding the optional work – I tend to train mid day, making a 3-4 hour… Read more »
Hey Miki,
Yeah you can do it an hour later. We understand that many peoples schedules do not allow them to come back 3-4 hours later so do what you can to fit your training in – we just don’t want you making a 90 min session into 3 hours. 🙂
Cool. Thanks!
Mobility&Activatione – Done
A1- 75,95,115
A2- 135,155,180,190,195(f),190
A-3- 200,205,210
B- 3:15, 3:30, 3:40, 3:36
(Ran for 1:30 instead of Row)
Did not do Optional Session.
DMA Done.
A1.60kg
A2.85,90,95,100,100,102kg – Felt ok, bar crushed on me with last rep, but survived. Wondering how 1Rmax from blocks will relate (% wise) with 1Rmax from floor?
A3.110,120kg – Felt heavy.
B. 3:20,3:40,4:04,4:20 – had to restart round 1…ohhh, what awfull thing this was!! Was a mental test for me, big time! I soooo wanted to quit this one…BIG mental victory!
Will do C. and Optional later this afternoon…
They should be pretty close Edward, depending on how good your mechanics are.
Nice work on nailing that mental victory!!
B. Done. Started with it first, before regular class. Sets between 3:00- 3:15, struggle with DU today, all thrusters UB
A. Muscle cleans 95,115,135
Cleans 2″ below knees 165X2, 175,185, 195X2
Clean pulls 235
No time for anything else today.
1st day of training with Invictus programming. Thank you Corey Perry.
I quickly realized how badly my time management was. Today’s session was fun despite not finishing part C. Took it easy with part A as my numbers and form are off from a recent elbow injury.
M&A complete
-MC @ 95
-Cleans @ 135, 165, 185
-Clean Pulls @ 185
Metcon – 2:42, 2:36, 2:43, 3:06. I was forced to use the Assault bike and chose 10 cal.
Seen some comments below re breathing, can anyone give some advice on breathing during thrusters. Thx – appreciated.
Rowdy, for what it’s worth, I take a good breath with the bar over head. That along with a slight pause and then right into the next one. I find that resting on top is the place of least tension. Meaning the bar is not resting on my front rack and I get a full breathe.
Thx Art, appreciate the tips, will try this.
I agree with Art. I like to take a breathe to stay tight going into the bottom of my thruster, then exhale as I drive the weight overhead. I try and do this for every rep (if the thruster weight is moderate to heavy)
Thx Nichole.
Early Morning meetings and a late night workout are great combinations. Takes the stress away after “thinking” and “talking” all day, ? All in one session M&A. Done Did the squats first BS: 220; 235; 250; 270; 285 Muscle Cleans: 136; 145; 155 Cleans: 190; 205; 210; 215; 220; 225 Clean Pulls- 275 Metcon- 2:36; 2:30; 2:31. All rows at about 1:55 pace. Everything else UB with slow thrusters. I may need a rest. Although it was a lung burner I think the burning in my legs was worse. Luckily I can catch my breath on DUs because my breathing… Read more »
Practice your breathing on those Thrusters, it makes a huge difference
I was trying! LoL. My mantra was “breath dummy!” Something about it crushes me.
See my comment above about breathing!
Thanks Nichole! It’s just finding that rhythm I guess
Mobility & Dynamic Activation = Done!
A.1 1 x Muscle Clean @ 185-205-225
A.2 1 x Clean 2″ BTK @ 2×225-2×245-2×265
A.3 1.1 Clean Pulls @ 305
B. R1= 3:00 / R2= 2:45 / R3= 3:30 / R4= 3:45
Warm Up felt awesome so strength work felt good, but felt heavy and lethargic during the 20 min Metcon portion. I really need to work on my engine.
am – Optional Session
A. Back Squat – 150(8) – 160(8) – 175(6) – 185(4) – 195(3)
afternoon
A1. 75 – 85 – 95 – 105 – 115
A2. 130 – 140 – 140 – 150 – 150 – 160
A3. 175 all sets
B. 2:46 – 2:43 – 2:46 – 2:51
C. Hip Extensions only
A1-135/155/155
A2- 185/195/205/215/225 (m)/225/235 (m)/245/255
A3- skipped the pulls
B. 2:32/2:39/2:50/2:43 some misses but worked it out
Mob done
205×3
185,195,205,215,225,235
255 for 90â„…
B. 245,257,310,330 felt sluggish
Row @135 split thrusters UB ,DU not so much 40 was good 20 was hit or miss
Vandyke & mob done. Really like how my hips/legs feel after these.
A1-135
A2-205/225/245(felt good)
A3-275/280/285
B- 2:34/2:37/2:32/2:35-UB throughout, good burn
C- Done
Op Session
A 260/280/300/320/340
A1. 155,175,195
A2. 195,195,215,215,225,225#
A3. 235# ALL
B. For some reason this just killed me today totally gased. Only got two of the four rounds. 3:15,3:35. Don’t know what happened just totally out of energy.
Cleans I modified a little no blocks, kept it at or around 80% 235-340, finished with triples at 235
Metcon/Emom 2:36/2:30/2:27/2:33 kept row at 2k pace went UB on Thruster & DU, worked on breathing while doing Thrusters. I also alway keep doing to many DU, my count always gets thrown off on these.
So fast on the conditioning today Pete! Great work!
Thanks, as much as I don’t like them, Thrusters are a good movement for me & my improvement in rowing and breathing is making a huge difference this year.
Pete , it’s fun to see someone I “know” do extremely well. Keep it up.
Thanks man!
The leaderboard looks good! Go for it, you got this!
During the Dragon Flags what is the meaning of the A in the tempo?
Please answer don’t send a link thanks all so much.
A= “assist”. Having some one help you if you need it,
Thanks Ian, it’s gonna be grewsome with or without help. I appreciate ya letting me know the meaning of A.
Mob done
A.
1:-95–115–15
2:-169×2–180×2–191×2
3:-225×3
B. 3:22–???–3:46–4:21
-Red Lined from Thrusters on each round, no matter how or where I took my breaths.
-Broke Thrusters up in to 5/5.
-DU’s not bad except last 20, almost didn’t get through them.
C. done
Session 2…..
Being 6’1″ doesn’t help with thrusters – way to push Ian!
Mobility done
A1. Up to 195#
A2. Up to 215#
A3. 245# across
B. Wow – that was rough! First 2 rounds felt OK – both around 3:20. Next 2 rounds, not so much – both around 4:30. I thought yesterday exposed weaknesses of mine. I think my weakness is crossfit. Maybe I should go back to baseball lol.
Back later for C. and squats.
Haha! No way Joe. You are stuck with us. Heavy(ier) thrusters used to crush my soul last year. Now they just suck but don’t crush my soul anymore. I’m not sure anyone truly likes thrusters but keep working on them.
Yeah – last year I wouldn’t have made it through that one with 115#. Maybe next year it will feel light(ish) in the later rounds. I guess I will stick around and see…
Hahaha not at all Joe! Great work today and we are just testing the limits with everything in CrossFit!
I hear ya! I’m just being a whiner today. It was a great workout as usual.
Mobility completed.
A1)115#(2)/125
A2)140#(2)/150(2)/160/170
A3)190#(3)
B)2:47/3:18/3:50/4:13 OK. So yesterday I said that conditioning would be a fun Open workout. Today’s conditioning would not be a fun Open workout even though I know thrusters and rowing are coming again. Hopefully at 95# it will be easier than at 115#. Today hurt!
C)Completed.
Mobility: done
A: 125
B: 145, 145, 150, 160, 165, 170
C: 3:11; 3:45; 3:47; 4:13 (first 2 rounds @115, 2nd two at 100lb — that was workout!)
D: will do tonight
Nice work Tom!!!
Thanks Nicole