Dynamic Mobility & Activation
Spend 5 minutes rolling out your lats
and then . . .
One set of:
Butterfly Stretch x 60 seconds
Wrist Stretch on Floor x 30 seconds
Rocking Squats x 10 reps
Hawaiian Squats x 6-8 reps per side
and finish with . . .
Two sets of:
Row 300 Meters
Banded Lateral Walks x 20 steps each direction
Banded Monster Walks x 20 steps each direction
Banded Air Squats x 5 reps @ 3211
A.
Every 3 minutes, for 15 minutes (5 sets), complete:
Front Squat x 2 reps (no tempo)
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
High-Hang Clean x 2 reps
Focus on driving through the legs and creating power from them.
*Sets 1-3 – 65%
*Sets 4-6 – 70%
followed by . . .
Every minute, on the minute, for 3 minutes:
Clean High-Pulls from Blocks x 3 reps @ 70%
C.
Every 90 seconds, for 9:00 minutes, complete:
Interval 1 – Cossack Squats x 14-20 reps (hold DB/KB in a goblet position)
Interval 2 – Waiters Carry x 20 meters per arm
D.
For time:
Sandbag Carry x 200 meters
Strict Pull-Ups x 12/10 reps
Sandbag Carry x 200 meters
Strict Pull-Ups x 12/10 reps
Sandbag Carry x 200 meters
Strict Pull-Ups x 12/10 reps
35-49: 120/100 lbs
50-54: 100/80 lbs
55-59:
80/60 lbs; 10/8 Strict Pull-Ups
60+: 60/40 lbs; 10/8 Strict Pull-Ups
Optional Session (Best performed 3-4 hours between sessions)
Two sets of:
75-Foot Rope Pulls
immediately followed by…
150-Foot Farmer’s Carry
(turn at the 75-foot mark)
Rest 2 minutes between sets.
55+: 50-Foot Rope Pulls
Two sets for max weight of:
60-Foot Seated Rope Pulls
55+: 40-Foot Seated Rope Pulls
Brace your feet against something sturdy (a tire, yoke, heavy sandbag, etc…), and reach with your arms as far as possible and pull on the rope while driving with your legs – try to use your legs as much as possible as if you were trying to push something away with your legs. By the time you’re done, if you’ve gone heavy enough, your forearms and core will feel it.
One set of:
200 Meter Sled Push
Not a typical week for me… fitting in workouts where I can.
Did Mondays workout today.
Will do Front Squats with Wednesday programming.
And strongman stuff on Thrusday.
A. 125/135/145/155–singles, they were just awkward
B. 103 then 108– tried to use legs, but a few were more like awkward muscle clean in front. Hi pulls 130
C. Not done
D. Subbed 35 walballs then 15/12/9 of DL and bar facing burpees 7:14
First day back after battling some inflammation in my body. Going to do the strength portion this afternoon but did the sandbag carries and pull ups in 10:10. Also did the optional sled pulls and farmer carries but kept it really light. Easing back into things
Welcome back!
nicole:
Im back from visiting my son will be training tom..
for this sled push is it a low sled push ? I always get confused with these… LOL
It doesn’t have to be low bar, only if it says low bar sled push!
A – 215, 235, 245, 255, 265. Felt ok but legs still feeling a little of last night’s assault bike.
B1 – 165 and 185. Solid.
B2 – 185
C – Done. 53#Kb
C – 8:27 Rx. Used my weight belt to belt two bags together and carried them over shoulder. Would have been a completely different workout if this had been bearhug carry.
Pm- Optional work done
A1- Two sets of rope pulls done at 205
A2- farmers walk done with 53#kb for 200 feet
B. 2 x seated rope pulls with 325# sled
C. 200 meter sled push @ 275# Bit off more than I can chew and had to stop a few times. That was hard.
I’m tired!
Solid work Pierre!
DMA
A. 165/180/190/195/200
B1. 135/145
B2. 145
C. Cossack @ 20/25/30
Waiters carry @ 65/75/75
D. 14:10@100#
A. 245/275/295/315/325
B. Rounds 1-3 @ 210
Rounds 4-6 @ 225
C. Cossack SW @ 44# kb. Waiter carry at 90# DB.
D. No heavy sand bags so used 150# d ball. That got rough. 8:45
Well done!
A. 225/235/245/255/265(1)
B. 155/165
D. No sandbags, so ran 400m, 12 SPU w/20# vest 8:58
1. Nike Treadmill Testing and Warmup Run
1.30 miles, 7:38 per mile (incline between 1.0 – 3.0)
2. Nike Testing Metcon
80 DUs
80 Air Squats
800m Run
400m Burden Run (50#MB)
40KBS 70#
25 cals AB
12:14
No DM&A today
A. Front Squats. All at 235#
B. HHC all at 155# and 165#. I SUCK at these.
C. Skipped. Time constraints.
D. Had to use the heaviest Med Ball we had — 60#. Not ideal. 5:51. All SPUPs UB.
Good work today Brian!!
Thanks!
A. Front squat 225,245,275,280290 x2
B. Did cleans with class this morning in the class wod.
C. Cossak @95,70# db waiter’s Carry.
D. 6:35 but only had a 100# sand bag
DMA – done
A. Front Squat – 165 – 180 – 190 – 202(PR) – 212(1 rep – PR) – 215(1 rep – PR) 10# PR for 1RM
B. HH Clean – 125 – 125 – 125 – 135 – 140 – 145
C. Walking Lunges with DB on shoulders/16 KG WC
D. 6:08
used a little heavier sandbag (75lb.) – unbroken on the carry
strict pull-ups – 5 + 5/5 + 3 + 2/2 + singles
FANTASTIC Barry!!! Great work on your squats!
Mobility: done
A: 165, 185, 195, 205, 225
B: 135, 135, 135, 145, 145, 145
C: all w/ 45lb db
D: will do later. What should I subbed for sandbag. Two kettlebells in duffle with towels?
That sounds dangerous Tom!! Do you have a heavy med ball or even just carrying a heavy KB would be good!
Dynamic Done
A. 225/245/255/265/285 – for kicks, i tried 300 hit for 1
B. 135/135/145/150/160/170
C. 285
D. 35 lbs. KB/ 50 lbs. KB
Will finish E and strongman later.
I just love this mobility & activation. Feel great after this exercises.
A – I’m very careful with squats last months. Still have some groin pain. I did 4 sets at 75 kg and last one 80 kg. Small pain but very happy.
B1 – 50
B2 – 60
C – Skipped because of squats. I must be careful.
D – 10:26 This one was funny and I love it. I break PU from second and third round and made doubles and singles.
Glad to hear that about the mobility portion and very happy you are being smart with squats!
Thank You.
Yesterday’s program: DMA – done A1 – Done @ 35# all sets (have not really done those before – they are difficult for me; couldn’t do them with more weight than this at this point if I tried) A2 – Tall Snatch x2 @ 35/55/65# A3 – Snatch Balance x1 + OHS x1 @ 65/70/75# A4 – Snatch Balance @ 85/90# (both PRs!! and actually felt easy! – wish I had video, but phone wasn’t cooperating today) B – Halting Snatch DL, High Hang Snatch + Mid Thigh Snatch – 4×65#, 2×70#, 2×75# C – Now here was a workout… Read more »
Great work Silke!!!
Completed Monday’s programming as we were closed yesterday due to being without power as Irma made her way through Georgia.
Mobility completed.
A1)45#(3)
A2)55#/65(2)
A3)95#/115(2)
A4)125#/135
B)100#(4)/105(4) The first four sets were sloppy but the last four sets were good.
C)109 calories. Straight through with no breaks as I was rushed for time.
D)Skipped
Awesome Dean – no resting really made Part C a challenge!
I hope you and the family are doing well and staying safe!
Yes, those minute breaks would have been nice. We are doing well. No damage to the house but I do have some trees to clean up at the back of our property. They are out of the way so I can get to them when I have time.
Drop-In @ CrossFit Teramo (owner is Giulio Silvino, 15th in Games 2017, Masters 40-44)
A. 2×70/80/90/100 and 1×110
B1. 80 (66%) and 85 (71%)
B2. 85 (71%) Felt pretty heavy for a high-pull.
How high are those supposed to be?
C. Done with a pretty light but interesting to handle water-filled bag: 9:53 Min.
A) 135,145,155,165,175 (last set was only 5lbs under my 1RM)
B1) 105,105,105,115,115,115
B2) 115
C) worked out with class (calorie row, goblet squats, ghds and I did Ring swings)
Awesome job Dawn!!!
A. 65/68/70/73/73kg for a while I was discouraged that my weights were not going up, but I was thinking about it today and although I used to do a double at 75kg, I used to belt up and use knee sleeves. I am now able to do 2@73 kg no belt or knee sleeves and a much better position, so I guess that’s progress! B. 50/50/50/57/57/57 C. Done with 16kg D. 9:08 but only used 50lbs dball – went lighter because I want to train 4 days consecutive this week. Friday we leave for a comp and I still have… Read more »
That is major progress! It is those small improvements that will lead to big improvements over time. 🙂