Primary Training Session
Movement Primer
Three sets of:
Prone Lying Band-Resisted Hamstring Curls x 20 reps @ 1010
immediately followed by…
Front-Racked Double Kettlebell Squat x 8 reps @ 4011
immediately followed by…
15 second Assault Bike Sprint
Rest/Walk 2-3 minutes
A.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 10 reps @ 65-70%
*Set 8 – 10 reps @ 65-70%
Rest exactly 2 minutes between sets.
B.
Against a 5-minute clock:
10 Sandbag Cleans (150/100 lbs)
30/20 Calories of Assault Bike or Echo Bike
10 Sandbag Cleans (150/100 lbs)
Max Reps of Wall Ball Shots (30/20 lbs)
Rest 90 seconds and complete for a total of FIVE sets
Customize calories and loading to give yourself at least 40 seconds on the wall ball shots. If you do not have access to a sandbag, perform 20 alternating dumbbell snatches (50-70/35-50 lbs).
C.
Four sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 5111
Rest 15 second
Seated Band-Resisted Rows x 30 reps @ 1010
Rest 2-3 minutes
D.
Four sets of:
Hanging Knee Raises x 10-12 reps
Rest 30 seconds
Weighted Russian Twists x 10-12 reps each side
Rest 30 seconds
Flutter Kicks x 30 seconds
Rest 90 seconds
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.
Strength Accessory Option
A.
Three sets of:
Cuban Press x 8-10 reps @ 3131
Rest 30 seconds
10 Zottman Curls @ 3131
Rest 30 seconds
10 Dumbbell Bent-Over 1-1-2 Rows
(left arm, right arm, both arms)
Rest 90 seconds
B.
Four sets of:
Narrow-Stance Front-Racked Double Kettlebell Squat x 8-10 reps @ 32X1
Rest 60 seconds
Russian Step-Ups
x 10 reps each leg
Rest 2 minutes
Aerobic/Gymnastics Accessory Option
For time:
Three rounds of…
500 Meter Ski-Erg or Row
20 Strict Handstand Push-Ups
100-Foot Overhead Walking Lunge (95/65 lbs)
immediately followed by. . .
Three rounds of…
30/25 Calories of Bike Erg or Assault Bike
10 Strict Handstand Push-Ups to 4″/2″ Deficit
100-Foot Back-Racked Walking Lunge (155/105 lbs)
A. Every 2 minutes, for 20 minutes (10 sets): Back Squat *Set 1: 2 reps @ 70% – 255 *Set 2: 2 reps @ 75%S – 275 *Set 3: 1 rep @ 80% – 295 *Set 4: 1 rep @ 85% – 315 *Set 5: 1 rep @ 90% – 335 *Set 6: 1 rep @ 95% – 345 *Set 7: 1 rep @ 98%+ – 355 *Sets 8-10: 1 rep @ 101%+ – 365, x, x No PR today, but these felt MUCH better than last week. 365 is 98.6% so felt good calling it there. B. Complete as… Read more »
375 not worth a shot?
I felt my depth starting to shallow out a bit at 365 so I figured I’d take the mental win and move on. I’ve only hit 365 3 other times in my life so I was happy with how it felt
Primer done!
A. Back Squat 180-225-255-240-255-270-195-210
B. Wb : 25-10-11-8-7 I really liked this sandbag workout, they challenge you in a very different way 🙂 although my sandbag is like the tube one, not sure how much different is from the other ‘circle’ one.
C. Done
Strength: A
Sounds like you need to invest in a new sandbag as we will be using it a lot 🙂
Solid day!
Ohhh ? ok ? in my list ?
Pts. Warm up done A. Kept it a little lighter on the back squats today. Build to 135kg for 2 2 sets of 10 on 105kg B. Scaled to 7 sb cleans @ 70kg 20 cal assault bike 7 sb cleans @ 50kg Wbs @ 30lbs Scores: 28-30-23-17-14 wall balls Had lots of time in the first rounds for wbs .when i hit the wall on the 70kg cleans it cost a lot of time. Looking back i pushed hard on the cleans (core was done after round 5) but i did not commit to getting the most out of… Read more »
Definitely seen a lot of people failing to commit to those wall balls but you’re the only one to admit it 🙂
Solid day!
A. I didn’t squat today. I was going to after the workout buttttttttt my back was like nope.
B. 26/19/10/10/14. Strong start ? That second set of sandbags each round was rough.
C. Done
D. Done
Did the strength accessory from yesterday.
You just be getting old…can’t remember the last time you got through a full session 🙂
Hahahaha I mean….I turn 30 next year soooo I’m getting up there for Crossfit age. I might skip squatting a lot but I have yet to be pinned under a bar for a clean ???♀️ So maybe there’s a method to my madness..
Thats because the weights you miss are down to shooting your butt up early. You’ve yet to maximize your potential due to some technical issues 🙂
Very true. Work in progress ?
B. Squat
72,5/90/95/90/102/107,5/80/80
C.
First sets DB 22,5kg -9 Wall Balls
II- DB 20 kg -5 Wall Balls
III DB 20 kg 20 snatches /20 cal 17 snatches
IV DB 20 kg -1 Wall Balls
V DB 20 kg -6 Wall Balls
C&D Done
SAO Done
? ? that got spicy fast!! Solid days work!
A 5x 130/3x 160/1x 180
3x 170/3x 180/2x200kg
2 sets 10x 150kg ouchh
B 25/22/20/19/17 wallballs
Did not know if singles were faster or not.
Do tried around with tng and singles.
First portion tng is doable if i came of that bike 3tng 7 singles
C D done
Touch and go on the sandbag? Fast singles for most will be better as it will keep your heart rate down a little better no?
Yes, it is not over the shoulder right? Youtubes the movemend and it said clean was upto the shoulder and back. So did that?. Bending forward with your hands closed around the sandbag touch the ground and use the hamstrings and hips upto the shoulder.
Yes better to do singles next time
I’ve always done them over shoulder. Never really see comps perform them to shoulder.
Are the sand bag cleans over the shoulder dump or just lift up to the shoulders?
Over Shoulder (with a fully extended hip :))
Warm up done w/16kg KBs. Back Squats: 5@200, 3@250, 1@285, 3@270, 3@285, 2@300, 10@225×2 – that got real. Conditioning – struggled here today. Set 1: 10/10 sandbag cleans but only 2 wall balls. Recognized I needed to make some adjustments. Set 2: 5/7 sandbag cleans and 12 wall balls. Set 3: 10/8 sandbag cleans and 12 wall balls Set 4: 10/8 sandbag cleans and 10 wall balls Set 5: 10/10 sandbag cleans and 11 wall balls. Whatever energy system this targets – I haven’t used in a hot second! Did :60 of sandbag cleans, cap of 10, 20 Cal Assault… Read more »
Looks like more of a mental than physical adjustment if you went 10/10 on the final set?? ?
Hard to say. I trusted myself a little more as I went but it also felt like it took forever for me to warm up or hit a rhythm. It’s been a second since I’ve done these too. Been kinda out of it all day. Didn’t sleep all that well.
A.
Squat
102-128-145-135-145-153 kg
110-115 kg
B.
119 WB
30–28–20–22–19 ( 70/50” per WB)
Db 25 kg
C.D.
Done
Body feeling good after the first two days of the new cycle?
yes, I feel good. a lot of weight lifting yesterday, but short wod. today exchange