Dynamic Mobility & Activation
Partner Assisted Front Rack Stretch x 3 pulses per side
followed by …
Three sets of:
Psoas Pulse x 8 pulses per side
Band Assisted Perfect Stretch x 45 seconds per side
and then …
One set of:
Banded Walks x 10 reps forward & backward
Lateral Banded Walks x 10 reps each direction
A.
Every 90 seconds, for 18 minutes (12 sets):
Dead-Stop Front Squat x 3 reps @ 75% of 1-RM
B.
This is the same sequence as last week. Your goal should be to increase the loads this week now that you are more familiar with the movements.
Two sets of:
45/33 lbs Tall Clean + Front Squat + Jerk x 5 reps
Followed by….
Two sets of:
65/45 lbs Tall Clean + Front Squat + Jerk x 5 reps
Followed by …
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Front Squat @ 70%
Followed by…
Six sets of:
3-Stop Halting Clean Deadlift + Clean from 2″ Below the Knee + Clean @ 70-75%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before cleaning from there, drop the barbell, set-up properly and perform a full clean with a 2 second pause in the receiving position)
C.
Two sets:
Supinated Grip Chest-to-Bar x 5 reps
Rest as needed
followed by…
Two sets of:
Yolk Carry x 100′
Rest as needed
followed by…
Two rounds of:
200 meter Farmers Carry
200 meter Sandbag Carry (Bearhug)
*Load based on what you can complete with no more than one drop per round per movement.
Optional Training Session
(Best performed 3-4 hours prior to Session 1)
Fifteen sets of:
30 seconds of Assault Bike @ 75/65 RPM
Rest 30 seconds
DM&A. Done
A. Done @195
B. HHC+FS @170, then complex+ clean @185
C. C2B done
Yoke @365 and 300ft accidently
FC 1set @135 each had to drop 3x. Next set @115 still had to drop 3x.
SBC @150 had to drop 3x. next @100 1 drop.
I misjudged how hard that was going to be!
Cycling later.
Question: on the first part of B…each set is 5 reps of the tall clean, FS, jerk complex? And not a tall clean, a FS and 5 jerks?
It is tall clean + FS + Jerk as a complex and you do that complex 5 times 🙂
Thanks, Nichole, thought that was it, but wanted to make sure!
Mobility done
A. Dead stop 12X3 @ 200
B1 @45 2X5
B2 @65 2X5
B3 @155 X3
B4 @155 X6
C. C2B 2X5
Yolk carry skipped
Sand bag carry skipped
Optional training bike 15X30 sec done 153 calories.
A. did regular front squats no weight belt 3×135/145/155/165/175/85/195/205/215/225 on the 90 secs
B. skipped cleans to let knee rest did instead:
bench press
5repsx225 for 4 sets and then last set for max reps 11×225
did the optional bike 30 secs/min for 15 mins- jumping off/on our one bike w Cheryl we accumulated 422 cals between us-not sure how many were mine- prob less than half knowing her
Dead Front Squat stop across at 240#
Complex to 255#, testing shoulder!
No time for anything else today
DMA done.
A. 140#. Up 5# from last week.
B1-B2. Done.
B3. 115#.
B4. 125#.
C1. 8/7 reps. Back to supinated. No pain.
C2. No yoke.
C3. Farmers carry 32kg KBs no drops. No sand bag.
Mobility done.
A – 210#
B1 – HHC+FS 175#
B2 – 3-stop complex 185-195# (3 at each)
C1 – Yoke (95# barbell plus 3 chains and a 53# KB suspended near floor on each side) about 310# total. Great setup, just need to add more weight.
C2 – Farmers Carry Rogue bars (70# each). Sandbag carry 75#. Heavier next time.
Will do optional session likely on Thursday.
A. 165
B. 115
Yoke 305#
Farmers 53# no drops.
Mobility Done
A. #105
B. Warm-up Done
High Hang + FS #110
Complex-#115-finally setting up right and feeling better about form
C. First set 3+2
went with a wider grip and did all 5 UB-YAY!
2-sets OH BB carry PR by 5# #125
Farmers Carry #53
Mile run
Good Day-focusing on form
Nice Cheryl!! Great work on your pull-ups!
Additional conditions. No AB so I swam 15-50’s every 90 secs. :35-:40 per 50.
Mob done
A. 225
B. Clean WU done
Hang clean/ FS at 200
Complex 2 at 205, 2 at 215, 2 at 225
C. PUs done, Did OH yoke carry 265 for 100′ then 285 for 100′, farmers carry with 140 each hand and 200# sandbag UB.
Post Iorn Scap and Rec hyper work.
Mob done
A. No pause squats today–too much for knee with cleans.
B. Barbell section done, then next at 105, then last 6 sets 2 at 105, 4 at 110
C. Elbow still sore for supinated grip, did yesterday’s run/power clean section, but only thought it was 4 rounds for some reason. Runs were slow, cleans were 6/6/3–car almost took me out and had to stop during run/5
M&A Done
Prepping for Army 10 miler this weekend so skipped ass bike!
A: Hatch W8D2: BS 2×5@205; 3×5@225
FS. 4×5@175
B1/2: Tall Clean warm up done
B3: 185lbs
B4: 185; 190; 195; 200;205×2- felt good and stuck with the %s
A lot of squating today but felt pretty good for a 8pm workout.
Called it quits due to lack of yoke and being hungry!!!
Mobility done
A. 155# dead stop
B1. 145#
B2. 145-150-155-160-165-165# (80%)
C. Pouring rain – Skipped and did the optional bike conditioning with Al.
Optional: 15 sets of bike 30 secs , avg 13 cals per set, 195 cals total. This was fun in a demented way. ? Sweat fest!
Tricep plyometric accessory work done.
The bike exchange was fun- made the misery more bearable.
Mobility completed
A)155#(12)
B1)Completed
B2)Completed
B3)135#(3)
B4)145#(6)
C1)Completed C2B were the easiest part of the whole day.
C2)315#(2)
C3)70#KB/100#
mobility done
A. 135,155,165,185,185,185 Misread the number of sets
B1. 45 and 65 tall cleans
B2. 135
B3. 135
C. C2B felt ok, I have golfers elbow so a little tender
D. Yoke carry with 100lbs. interesting to try and get use to keeping it from sliding off shoulders.
No time for farmers and sandbag. Closed the gym on me.
How is the elbow feeling today?
It is the same. I have had 2 cortisone shots in the last 9 months and can’t seem to beat it. Usually if I stretch and warm up it is not to bad. My big problem is strict weighted Pull ups. Always sets it on fire. If you have any advice I would greatly appreciate it.
Mobility done
A. 130#
B1. Tall cleans front squat and jerks 33/45
B2. 110#
B3. 115
C2b done
Yoke plus 100#
Farmer carry 125# each hand ouch!
Sandbag first set 150# and second set 120#
And then coached CrossFit Gymnastics no time for assault bike workout
A. 45 65 75 95 115 125 130 135 145 150 155 165 (my leg are junked up took a lot of rolling, ect.
to get into squats today, so i choose to build this exercise)
Mobility – done
A. done @ 116
B1. Tall Cleans @ 45 and 65 done
B2. all sets done at 131 lbs.
B3. all sets done at 140 lbs.
C. C2B – done (felt easy!)
Yoke carry – done with KB and bands
Farmer carry – done with 70 lb. KBells
Sandbag carry – done with 75 lb. atlas stone
Yay – glad to hear those C2B felt good!
Dropped in at Rocklin Crossfit in Norcal…. really good people (and the gym is nice too, lots of toys), if you are ever up this way drop in they are really accommodating.
Mobility done
A) 160
B1) tall cleans 45 and 65 done…. always more taxing than it looks
B2) E2M 165, 185, 185
B3) 135, 155, 165,170, 175, 180
C) CTB done
yoke carriers Rogue yoke with 45 lb plates (365)
did one carry with 88 lb KB
and did about 100m with 100 atlas stone.
dave is that one of Jasons Khalipas box?
I really want to visit invictus.. and stop in that box too! 🙂
NorCal CF is Santa Clara, San Jose, Redwood City and Mountain View. And I hear now there’s one in Cabo.
OH cool!!! thanks Rodney <3 I cant wait ..thanks guys!!
I do not think the two are affiliated. Rocklin is in the foothills (or close ) of the sierra Nevada mountains
Love them!
dyn/mob Done
A) 150 failed last set only did 2 rps
B1) 33 lb t/c+f/s+jerk
2) 45 lb t/c+f/s+jerk
3) 98 lbsx3
4) 105×3,115x,120x1fail,120 (these are feeling better) love this complex,its been
helping
had to skip the rest 🙁 will make it up tom or on rest day.
Hope everyone is healthy and happy! 🙂