Primary Training Session
A.
For time:
100 Calories of Assault Bike
50 Deadlifts (245/165 lbs)
50 Chest-to-Bar Pull-Ups
100 Calories of Rowing
50 Power Cleans (155/105 lbs)
50 Toes to Bar
800 Meter Run
50 Thrusters (135/85 lbs)
50 Pull-Ups
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strongman Training Option
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Two sets of:
Single-Arm Dumbbell Rows x 6-8 reps each arm
Rest as needed
Viking Sloth Press x 8-10 reps
Rest as needed
Strongman Conditioning Session
A.
Two sets of:
200-Foot Overhead Yoke Carry
(walk 100-feet out, and 100-feet back)
Rest 2-3 minutes
B.
Two sets of:
200-Foot Farmer’s Carry
(walk 100-feet out, and 100-feet back with as heavy as you can handle)
Rest 2-3 minutes
C.
Complete as many rounds and reps as possible in five minutes of:
3 Sandbag Clean & Jerks
50-Foot Sandbag Carry
Use a bag that will be heavy enough to challenge you, but one in which you will be able to move with throughout the duration of the 5 minutes. The goal would be to barely sustain nonstop movement throughout the five minutes.
Running Endurance Option
A.
Warm-Up
Run 800 meters @ 60%
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters
B.
Running Mechanics Drills
Two sets of:
Ball of foot hopping drills
Pulling with forward movement
Followed by…
Sprint 50 meters @ 60% effort
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as neeed
Sprint 50 meters @ 90% effort
C.
Eight sets of:
Run for 3 minutes
Walk for 1 minute (recovery)
Beginner option:Â Four sets
Intermediate option:Â Six sets
Objective: There is not much rest in this workout between your intervals, which means they are not going to be all out efforts, but somewhere between 80-85% effort. Think 800 meter pace, or slightly slower so that you can recover in a minute in order to repeat. Keep track of the distance you cover for each interval and see if you can keep them all within 20 meters of each other. Post your distances to the comments.
D.
Cool Down
3 minute jog
10 minute static stretching
(Focus on IT Band, Bottom of your feet with Lacrosse Ball, Shins also with Lacrosse Ball)
primary cond
42:37, quads started cramping at the end of the 800m run, had to stop and stretch for 4-5 minutes then could only get 13 thrusters before quads locked so just moved on to pull ups. Everything else as prescribed.
48:05
Weights at
215
120
100
Slow and steady, good job to everyone who did rx!
Just the conditioning today after work
49:03
Finally going to rest and get some down time now. It’s been a very busy work week
58:16 worse thing I’ve ever done. Hurled afterwards.
Hope you are feeling recovered now after a few hours!
Session one Wasn’t in the right place mentally thanks to some non fitness related stuff. Tried to jump in to metcon in middle of a full class after a 5 min warmup. Did 100 cal in 4:40 during classes 5 min transition period and everything else was too slow. Did 50 ttb after row and went home. Session two Came back refocused and had a better afternoon Warmup done Yoke carries at 225 for speed Farmer carries with 110 Sandbag metcon used 100 lbs dball to shoulder with having to pick up and drop dball before and after carry. Got… Read more »
Put a little spin on the workout called “fortitude”. I decided to call this one
“Between a rock and a hard place”
Every minute, for 21 minutes
Minute 1-15 cal assault bike
Minute 2- 15 burpee
Minute 3-15 cal row
Running session: i did between 600 amd 650mts in the 3min interval for 8 sets!
59:00min in the conditioning A. RX
Still not feeling 100% so had to take it a little slow on the metcon. Decided to do it as a team-wod with a friend. We doubled the reps to 100 on everything but kept the same cals/distance on assaultbike/row/run. Done in 49:08. Hopefully I will be fully recovered from my cold on Monday!
Haven’t ran in awhile and it’s super nice out, took the pup with me and did the beginner version. 4 sets all right at about 775 meters
Will do the massive chipper later
You’re able to post again?
Interesting it let me long in today thankfully!
Only reason I was able to do that yesterday is I still had it pulled up on my cpu which I think may have been the problem
55:16 Rx ?
42:53 Rx – worked through all weighted exercises by completing 5 reps every 30 secs. Didn’t mean I got through it as fast as I could but the aim was to jump to complete it….. long session.
I will try this, it’s what I need help with. Strategizing the workouts, thanks!
I must admit in the past (and sometimes still) I’ve not always been good at setting out strategies and then wondering why I burnt out so quickly. This I believe tho is what separates the good crossfit guys from the average.
Well I have a long way to go in the sport but it is fun getting better daily, thank you for sharing your tips my man!
Use training as a place to learn about your body’s capabilities don’t over analyse and strategise in training you may only be limiting yourself.
43:20
Hank: 41:08
It was a party ?
Who is hank ?
An Athlete we coach
Tino,
If you haven’t gotten my message already please let whomever know to unlock my account. I was viewing the wod on another phone and was still logged in on mine and my cpu and it looked me out.
kevinandresfitness@gmail.com
I don’t want to miss mondays new cycle!
I’m with Siggy… the clock just made me feel bad about myself ? That was definitely a grind, nothing was a blow out, but that lovely cumulative effect killed me! And doing it all alone in the gym did not help me one bit.
54:41 – got off the row and just told myself to finish in under an hour. Surprisingly the thrusters felt the best. I thought they would be the worst, just chipped through them in sets of 10.
Seriously! I thought the thrusters would be terrible but they weren’t!
Omg I’m so whooped from this!! 53:48! Idk what the worst part was..assault bike and row I think!
I lifted yesterday but stopped cause I tweaked my back/rhomboid yesterday. And I wanted to be carefull. It didn’t bother me at all today but I can feel it. Just gonna be careful.
running session later: was up for 24 hours yesterday with my jobs + training and gotta work another double later. #bartender life
Sleep…
Crash and burned trying to do the metcon beside a full class. Had no warmup and 5 mins in between heats to use the bike and did the 100 in 4:40. Everything else slowed down exponentially after that. Got the gymnastics volume in but gave up on the barbell after the deadlifts. Very weird morning ha
Primary session
A. 61:31 RX
Session 1
Metcon
Time doesnt matter. Just did it. I was awfull today. To much rest and to good to myself haha. Tired after yesterday did the 3 metons
Session 2
Running option on trueform
Some deadlift work after that
And just to go happy into the Saturday evening
100 bar facing burpees
Lokin forward for the new cycle that starts on Monday
I hope we will run and row on monday and wednsdays haha
And start again the emoms from heaven haha
☺??
Light the engine on fire for open
So you want an individualized program…:P
Didn’t say that. Just like when we have been doing with the row and running session. I have seen super improvements in conditioning I don’t what that to stop. And with the emom. It helps us to increase our mental focus. Plus they have usually been really good to help us for comp metcon.
I think one of the biggest reason I got 3 place at cyprus is because of the running and rowing sessions on monday and wednsdays.
I’m only playing buddy. Pumped with your progress and dedication and excited to watch it continue
Thx. Games 2017