Mobility & Activation
Spend 5-10 minutes rolling out your traps and pecs.
and then …
CrossOver Symmetry
Rows x 10 reps
Reverse Flies
x 10 reps
Pull-Downs x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage. Finish with the elbow at your side and wrist in line with the elbow)
A.
Three sets of:
Bench Press x 10 reps @ 60% of 1-RM
Rest 2 minutes
B.
Every 2 minutes, for 12 minutes, complete:
Clean & Jerk x 1 rep
Build to a heavy clean & jerk for today.
C.
35-54:
For time:
15 Dumbbell Thrusters (50/35lb.)
15 Chest-to-Bar Pull-Ups
80 Double Unders
12 Dumbbell Thrusters (50/35lb.)
12 Chest-to-Bar Pull-Ups
80 Double Unders
9 Dumbbell Thrusters (50/35lb.)
9 Chest-to-Bar Pull-Ups
55+:
For time:
15 Dumbbell Thrusters (35/20lb.)
15 Chin-Over-the-Bar Pull-Ups
50 Double Unders
12 Dumbbell Thrusters (35/20lb.)
12 Chin-Over-the-Bar Pull-Ups
50 Double Unders
9 Dumbbell Thrusters (35/20lb.)
9 Chin-Over-the-Bar Pull-Ups
Time Cap: 8:00
Please compare to October 9, 2020.
A classic CrossFit workout that combines thrusters and pull-ups with a high skill movement in double-unders. Smooth is fast with this workout!
Each athlete will need assess how to break up this workout but any athletes who are strong with chest-to-bar/chin-over-the-bar pull-ups you’re looking at going unbroken. Calm, smooth transitions but keep those movements unbroken. If you aren’t as strong in the pull-up realm then break the pull-ups as needed but keep the breaks short. UNBROKEN THRUSTERS FOR EVERYONE!
For those of you proficient with double-unders, view that movement as your ‘rest.’ Stay relaxed in the shoulders and try to calm your breathe during that movement.
E.
Three sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds
Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds
Additional Optional Row/Bike Erg Session
Six sets of:
1000 Meter Row/2000 Meter Bike Erg
Rest 2 minutes
Please compare to October 9, 2020.
Bench 185
C&j up to 225 all power, 235 f
Metcon = 8:50
A. 195
B. Up to 265
C. 5:57. 6:02 last time
C: 5:53 w/55# Ouch!
Happy Friday the entire fit as $hit crew!
M&A) done
A) done @ 135#
B) 80kg – 108kg
C) 7:55 (feeling 80-85% back from sinus stuff, skipped last time)
skipped the rest
A. 135
B. 155-225
C. 3:38 35# & Pullups, (last time 5:46 45# & C2B)
Great job David!!
Killed it david! Great job!
Thx