***Transition Week – This week will look a bit different than a typical week. It’s an opportunity for you to reset after the Masters Qualifier and have some good rest & recovery. A new cycle will begin after this transition week, and I want you all to be ready.***
Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out and then lets get moving!
Glute Activation Warm-Up (Modified Vandyke Activation Protocol)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise
x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
A.
Take 10-15 minutes to build to a heavy Clean and Jerk
(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)
B.
Five rounds for time of:
400 Meter Run
50 Double-Unders
10 Dumbbell Box Step-Overs (24″/20″ – if the height of the box bothers your knees then reduce the box height)
25 Sit-Ups
55+: 30 Double-Unders; 20 Sit-Ups
Have fun with this one – STAY MOVING! Please check out this post
by our dear friend Aja Barto who provides a progression for sit-ups to keep the spine happy.
C.
Two sets of:
Banded Marching in place x 3 minutes
Rest as needed
If you feel good during the first set then add weight by holding a medicine ball to the march.
A. Clean and Jerk – 77.5 kg, cleaned 80 twice but chickened out on the jerk
B. 26:04, wasn’t looking forward to this one but actually enjoyed it (2x15kg DB)
done on Sat 11 May
DMAWU) done
A) 100kg
B) 3 rds ~16:00 (50# DBs) – short on time
C) done
53 first day back in Crossfit in years, took it easy
242 c&j
32:42 running was awful for me 40#db
Du 3 rds with a flub
Complete
Warmup done
A. 55/65/75/85
B. What a fun workout, loved this. 25:12.
Just did clean and jerk today worked up to 155, clean wasn’t great but jerk felt solid ??
Built up OHS to 205 x 2 from floor
Partner WOD – 40 cal row/ 40 burpee over rower/ 40 bjo/ 40 dbs / 40 synchro ttb
A. built up C & J to 225, cleaned 235 twice but no j
Will get metcon in tomorrow
Great work!!
DMA done!
A. worked up to 135, failed 140. I’ll be glad to get back to working on lifts. 🙂
Then, my hubby surprised me at the gym, so we did the class WOD together:
12 mins amrap:
3 squat cleans 75%
10 bar facing burpees
5 pull ups
Working at 115, I got 6 rounds + 4 reps.
He was not interested in doing banded marching LOL. 🙂
How fun!
A. 185, 225, 255, failed at 265#
B. 26:54 50# dbs farmer carry, rds 1-3 alt leg step ups 4-5 mostly dominant leg step up 24″box
Forgot to put subbed run for 500m row
DMA done
A. Worked up to 155#. Failed jerk at 160#. Not feeling it today
B. 24:04 with 35# DB. Fun even though my DUs were not cooperating
C. Skipped, no band
What rope are you using for your double-under?
A.
235 kept it light did lots of sets to get up to it
B. 21:27 50s three trip ups on my 4th round of DU
1.) Warm Up done
A.) 15 min. 80Kg max. ( did 1 Squat Clean + 1 Squat Clean & Jerk )
B. ) Substituted the run with 500m row , 2x 15 KG DB for the step overs ( 23:12 min )
C.) easy bike for 10 min
*unbelievable, I did the wednesday WOD on Thursday , and somehow my legs feel a little sore 😉 *
lol I can only imagine why they’d feel sore! 🙂
DMA – Done
A. Felt stiff and sore on C&J. 145lb
B. Substituted run for row due to weather. And did 100 singles for jump rope. Used 25 lbs for db box covers. Time was 25:12
C. Done. Harder than it looks.
Mobility completed
A)Worked up to 185# which is my current 1RM. Moved well and performed the cleans as PC.
B)25:38 with 50# DB”s to a 24″ box.
C)Completed with a green band and no medicine ball.
Glad you were moving well today!
60/5’9″/160
Warm up and mobility – done.
A. Up to 85% (140). Felt good.
B. 26:15. 24 in box with two 35 lb DBs. Getting more comfortable with the rattles. Nice that I actually only have to jump 30 times! 😉
C. Skipped – coached at 6:00 AM this morning and ran out of time.
That is awesome to hear about the rattles!
Forgot to mention earlier. It was raining, so subbed 500m row for runs.
(47)
DMAW-complete
A) worked up to #215
B) 25:58
did run on air runner
#50 db’s
C) Complete
Warm up done
A. 85kg
B. Time 24:13 used 15kg dumbells in box step over
C. Done this one was harder than anticipated
2 or 1 dB ?
Two dumbbells!
How heavy for the dumbbell or dumbbells for box step overs 50/35 and is it one or two dumbbells I’m assuming 2 but idk?
I would assume that the weight is up to you as we’re still in the transition phase. Double DB Farmers Hold I think – that’s the way I would do it.
Cheers
Up to you on the weight of the dumbbells!