Dynamic Mobility, Activation and Warm-Up
Two sets of:
45 seconds Band Assisted Lat Stretch (right)
45 seconds Deep Squat Progressions
45 seconds Band Assisted Lat Stretch (left)
45 seoncs Prone PVC Pipe Pass Thrus
10 Kettlebell Swings
10 Goblet Squats
10 Single Arm Press (5 per side)
Rest as needed
A.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps
*Sets 1-3 @ 60%
*Sets 4-6 @ 65%
*Sets 7-8 @ 70%
B.
Every 3 minutes, for 9 minutes, complete:
Back Squat x 5 reps @ 85%
55+:
Back Squat x 3 reps @ 85%
C.
Four sets of:
Row x 500 Meters
Double-Unders x 30 reps
Shoulder to Overhead x 10 reps
Double-Unders x 30 reps
Rest 3 minutes
35-49: 155/105 lbs
50-54: 135/95 lbs
55+: 115/75 lbs
Note:
The double-unders are just in there to get your heart rate up a little more before you go into the shoulder-to-overhead. Then, I want to see how well you do on your double-unders going from something with shoulder fatigue back to the double-unders. Be relaxed and calm on your double-unders. Check out this article about double-unders. https://www.crossfitinvictus.com/blog/become-a-ninja-at-double-unders/
Optional Session
(Best performed 3-4 hours between sessions)
A.
Every 2 minutes, for 18 minutes, complete (3 sets):
Interval 1 – Back-to-Wall Split Handstand Hold x 20-30 seconds
Interval 2 – Banded Reverse V-Ups x 12-15 reps
Interval 3 – Stationary Dips x 6-8 reps @ 2111
B.
Three sets of:
Palloff Press x 10 reps per side
Rest 60 seconds
Side Plank Hold x 45 seconds per side
Rest 60 seconds
A) 125/135/145#
B) 280# 3×5
C) 4:15/4:13/4:28/4:36 only 1 or 2 sets of DU’s unbroken, had to break the 155 S2O into 8/2 or 7/3, under 2 min rows
Forgot to post yesterday
A. Done.
B. Done
C. I knew my son would wake soon so I eliminated the 3 minute rest to just try and get some of it done. Got two rounds in.
A. Up to 145
B. 265#
C. 3:50/4:18/4:21/4:20
D. Optional stuff done
A. 20 min emom:odd: 2 snatcheven: 5 cleans B. 3 sets: rest 3 min1k row50 box step over 2525 shoulder to overhead 6510 ghd sit ups C. 4 sets: rest 2 min10 db bp10 db rowheavy on these So happy 🙂 🙂 :)A. Snatches and cleans were ON today. 🙂 Wish I had videoed. 🙂 Worked up to 100#. Cleans were tng, of course. Snatches, didone power, one full. Hit every single lift except the very last fullsnatch at 100 – still just a tiny bit elusive, but ever closer!! I’m getting under it no problem, but it’s usually a… Read more »
A. Up to 125
B. 265/275/275(3) sketchy
C. (135) 3:13/3:22/3:14/3:12 messed up the dubs in rd 2
A) Worked up to 80#
B) 170#, that was no joke! Thank you for only 3 sets:)
C) 3:34, 3:37, 3:31, 3:38, yah managed to feel nauseous each round. Tripped once on DU’s, UB S2O. I’m feeling stronger with the OH, that is encouraging.
That is AWESOME Christine!!
A. Did power due to knee.
135/145/160
B. Did 2/2/2 tempo instead at 225 due to knee
C. 2:5/2:56/2:57/3:05. All UB. Really wanted all sub 3 but died on the last one.
Nice work Keith!!
DMA Done
A. @ % of 60kg snatch
B. @ 102kg
C. 60kg S2OH; avg 3:20 sets
A. Done with % of 172 snatch pr
B. Done @ 340×5 for all 3……..ouch
C. 3:45 / 3:35/ 3:36/ 3:36
A. 68/73/78– felt better by the end
C. 3 rounds: 4:40/4:30/4:30– knee was getting sore from jumping, also only used 95#, still broken 3x
Then did DL from a few days ago–done at 225#, thought it was every minute, so didn’t take a lot of rest!
Nice work Laura!
DMA) done
A) 145,145,155,155,165,165,175,175
These felt very smooth! No misses and did great getting under the bar fast
B)315 / man I really hope we don’t have to do 5reps@90% next week cause this was rough lol!
C)3:04/3:15/3:14/3:30
Was unbroken on everyone except my last set of dubs tripped up three times in the first 10 reps. S2oh felt great. Row got rough
Awesome to hear Joshua!! Nice work on the conditioning as well!
Worked on ring MUs today. Snap swings, Peekaboo swings, weighted false grip pull ups, ring thing with 20 & 30# med ball between feet. Also russian dips and russian push ups.
Hello tri’s! 🙂
A: done ( 37,5/40/45 kg)
B : done 80 kg
C: 3:54/3:51/3:54/4:01
Interesting day. Wasn’t quite as drained today as I have been past Fridays. Worked out at lunch time as I have to coach baseball tonight. A. High Hang Power Snatch. 115/120/125; 130/130/135; 140/140. Surprisingly solid today. B. 3×5 at 295. Woof. Getting tougher. C. 3:32, 3:51, 3:47. Kicked out of gym after 3 rounds – no open gym after lunch. 1st two rounds DUs were garbage. Third round was cleanest. Had wrist wraps on and need to remember to use my wrists for DUs. Figured this out 3rd round and was clean. First two were junky. S2O were unbroken push… Read more »
That is good to hear Mike!!
DMA – done
A. 80 – 88 – 95 lb.
B. done but backed off the percentages since I haven’t done them for last couple weeks.
C. Had company but got my butt kicked! Came off the rower behind and never did catch up. Did the DU’s UB till the last interval. Did the S2O UB for all intervals.
3:54 – 4:07 – 4:05 – 4:24
Nice job today Barry!
A. done Based on 145 1rm
B, all round at 300lbs
Man these are hard all Fridays have been hard.
C. Done no times I need to take time again to get DU back. Used to be decent at them. USED
optional may or may not happen today may just save the gas for tomorrow
DMA – done A – Sets 1-3 @ 60# Sets 4-6 @ 65# Sets 7-8 @ 70# Will upload videos B – after not doing these at all last week (bad day), I decided to work up to the 85% Set 1 – 5 reps @ 160# (80%) Set 2 – 5 reps @ 165# (82.5%) Set 3 – 5 reps @ 170# (85%) (last rep felt like it was by the skin of my teeth) I’m not sure whether I could have done all 3 sets at 85%. Will upload videos. C – had to jump in w/ class… Read more »
Nice work hitting 80-85% Silke!
Sorry to hear about your local affiliate Silke – I hope you find a nice, supportive home 🙂
Me too, Silke. 🙂
A. 75/80/90
Then found my bar mu I lost 6 months ago…?
B. 205/215/215
C. 3:48/4:09/3:59
Only time for 3…had to coach
Yay! Help me find mine form 2015 games! They came and went!
Yay Karen!!!!!
Mobility completed. I really enjoyed this combination of movements for our activation.
A)85#(3)/90(3)/100(3) I did an extra set as I was not happy with my last set.
B)245#(3) Could only get x4 on the last round.
C)4:01/3:42/3:46/3:32 Really needed to play around with my row pace in order not to trip on the DU. First round was a mess and it steadily got better as I took longer on the rower.
Yeah – figuring out a good row pace or just slowing your pace for the last 100 m help a tremendous amount!
Yes. You would have thought I would have learned that lesson already. Oh well. I will not forget it now. Have a nice weekend!
A. 60,65,70kg all high hang power snatch to save shoulder a little. A little lighter than % too.
B. didn’t have 170kg in me today for 5 so went 160kg.
C. 3:00; 3:20; 3:20; 3:21
Great job Rob!
Nice job Rob! Your times in Part c are inspiring !