Dynamic Mobility and Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Shoulder Opener
x 45 seconds
Minute 2 – Press in Snatch x 3-5 reps
Minute 3 – PVC Pipe Pass Thrus x 10-12 reps
Minute 4 – Trap 3 Raises
x 6 reps per arm
A.
Every minute, on the minute, for 10 minutes:
Muscle-Ups x 1-2 reps
*If you don’t have muscle-ups, then perform Jumping Muscle-Ups x 1 rep
55+:
Every 90 seconds,
Muscle-Up x 1 rep
*If you don’t have muscle-ups, then perform Jumping Muscle-Ups x 1 rep
B.
Front Squat:
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – 5 reps @ 75%
Set 4 – 5 reps @ 75%
Rest 2 minutes
C.
Every 2 minutes, for 8 minutes, complete:
Mid-Thigh Snatch x 2 reps
and then . . .
Every 2 minutes, for 8 minutes, complete:
Snatch x 1 rep
and then . . .
Every 2 minutes, for 6 minutes, complete:
Snatch Pull x 1.1.1 @ 90-95%
Go by feel. There are no percentages on your lifts, just work up to what feels “heavy” for today.
D.
For time:
10 Assault Bike Calories
10 Ring-Dips
9 Assault Bike Calories
9 Ring-Dips
8 Assault Bike Calories
8 Ring-Dips
. . .
1 Assault Bike Calorie
1 Ring Dip
*To make this even spicier, you can try doing all your ring dips from a muscle-up station
55+:
For time:
10 Assault Bike Calories
10 Stationary-Dips
9 Assault Bike Calories
9 Stationary-Dips
8 Assault Bike Calories
8 Stationary-Dips
. . .
1 Assault Bike Calorie
1 Stationary Dip
Mobility: Complete
A. MU – 2/min
B. 205#, 235#, 250#, 250#
C1. 155#
C2. 185#
C3. 215#
D. Ran out of time. Will have to make up later.
Mobility done. Press in Snatch was probably the best I’ve done before, chest was fully upright and felt comfortable being in that down position.
A. 2 MU per min. These did not feel too difficult but really strained my arms, they hurt the rest of the training session.
B. Done.
C. Done
D. 9:38 Sub push-ups for dips, was planning to do the spicy version but arms just hurt to much. Even the push-ups were to much as I could only do 3 to 4 reps at a time.
A) Did Jumping MUs EMOM
B) 95-105-115-115
C) 63-73-78-83 then 83-93-93-83 missed both at 93 Pulls at 93-98-103
D) Did alternating ring dips with hspu’s so 10 Cals Assault Bike 10 Ring Dips, 9 Cals Assault Bike 9 hspu’s etc…SLOOOOOW
M/A done
A. done with 1 ring MU each min
B. 110, 120, 140, 140
C. 85, 85, 90, 95 then 95, 100, 105, 110
D. done with ring MUs – but shared air dyne. No time.
Doing class was the only way to get some MUs in this eve.
MUs and 10 Pistols alternating EMOM for 18 minutes
WOD Cal rows, WBs, DLs (hadn’t done class since thanksgiving, fun times)
Snatched during barbell club afterwards (mid thigh and full snatches plus pulls)
Mob done
A. Subbed with Bar MUs- 4 every minute, 10 mins
B. 135/155/165/165#
C1. 115/125/135/145#
C2. 145/150/155m/155m/155#
C3. Skipped pulls
D. 6:50. (Rower/ pull-ups)
Impressive! 4 on the minute!! Can’t wait til I’m 50 to get out of your division ?
Had to pick and choose today.. Only had an hour.
A) 2ub mu’s on the min
B)120/140/150/150
C) skip
D) 12:32rx. (Ring dips felt surprisingly slow)
A. 10×2 MU
B. 195, 230, 245, 245
C. 155, 175, 175, 275
C2. 175×4
C3. All pulls @ 205
D. Airdyne/MU to ring dip 6:32
Mob & Act done
A. 2 MU per min
B. 205/240/260/260
C1 135/135/145/155
C2 165/165/175/175
C3 195 all sets
D. No bike-subbed row. MU to dips. All UB
Somewhere between 5 and 6. Class reset clock.
Mobility – done
A. MU’s – 1 rep every 90s
B. Front Squats – 120/140/150/150
C. MT Snatch doubles – 75/85/95/105
Snatch singles – 115/120/125
Snatch Pulls – 125/130/120
D. Subbed rowing for Assault Bike – 12:24 – dips are a bit of a ‘goat’ for me, so even though this took me awhile, I’m happy to complete this many dips.
Did PT for shoulders and Crossover Symmetry then added the M & A A. did sets of 2 for 10 minutes with a light spot to make sure I don’t aggravate my shoulders on the catch. B. 110/110/120/135/135 C. up to 85 mid thigh, 95 full clean, 100 pulls D. 9:36- Assault bike and ring dips- I don’t know how to kip ring dips so I did them strict. Ugh I keep working on learning the kip but it seems so much more effort! Its a timing thing I just don’t get it! I will video next time we do… Read more »
I’m the same way Tracy.. I’ve always done strict since my kip is non existen.. which isn’t a terrible thing until it comes time to do them fast!!
See above Holly
So much a timing thing…same for me! Just like Du’s….practice, practice, practice…that’s what I’m telling myself. : )
See above
Doug Chapman gives a great demo in The Journal about kipping but it’s on parallel bars. I imagine you can transfer the same technique to the rings. I’ve had labrum issues so I always struggle with dips, just don’t have the strength. Check out the clip and see if it helps.
http://journal.crossfit.com/2013/01/hyperfit-kippingdip.tpl
Thanks Karen now it makes sense to me I will give them a try when my shoulders aren’t so sore! lOL
A. did 3 bar muscle ups x 10- i have more trouble with bar than rings so thought it was better to work on them
B. 185/215/235/235
C. 95-155 on double hangs and 175/185/195/ 205 (m) on singles -skipped pulls
D. 7:20 w rower and did muscle up to rings
We are the exact opposite! I love bar muscle ups… hate ring muscle ups.
A. 10 x 2
B. 185, 205, 215, 225, 225
C. Up to 175 mid thigh, 185 full
D. 9:09 air assault and muscle up
A. Done. 1/2 reps, felt good.
B. 165/185/205/215
C. Skipped
D. 6:47 w/C2 rower. Non-spicy.
A. Done @ 2 reps
B. Skipped
C. Up 190 (no pulls)
D. 9:10 (spicy version with THE Assault bike)
M&A done
A. 2 reps each minute
B. 175/205/215×2
C. 125/135/145/155 then 165 f/165/175/185 then 195 3×3
D. 9:52-spicy version subbed rower cal
Mobility 12 minute EMOM
A. Practiced transition and jumping MU. Tenderness in elbows and shoulders so stopped half way. Didn’t do anymore upper body on Al Police’s recommendation.
B. Front Squats 205-230.
C. Subbed explosive box jumps up to about 39″.
D. Subbed DU and Vups 10, 9 8…1. 7:21
Gonna go get some work on my elbows.
M&A Done
A. 2 reps each time, felt good
B. 140,160,175,175
C1. 65,85,95,95
C2. 105,115,125,125
C3. 135 all pulls
D. Used rower we don’t have a bike. 6:22 all dips UB
Mobility done.
A. 1 emom. Missed 3 and 4.
B 108/128/138/138
C mid thigh 83/88/93(M2):93
C snatch 98/103/113/missed 118
C snatch pulls all@118
D. 20:19. Did all dips. No assistance. Used air dyne. No assault bike
ROMWOD
M&A done-
30DU
Practices transition for MU from the ground-Had coaching on the correct way
‘B.100/110/120/120
C. Went light-working on form
65-75
stayed @
Used blue band for dips-can do 1 at a time slow RX
12:07
Tired today-body feels tight form the last few days.
Good Day though