A.
Three rounds, not for time, of:
100 Foot Double Overhead Dumbbell Carry
3 Rope Climbs
25-Foot Handstand Walk
25-Foot Handstand Walk
There are a few special things you can practice with this.
1. Straight arms
2. Quick descent on rope climbs
3. Handstand Walk for Speed
4. Try walking backwards if you would like. It is not for time.
B.
Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes between sets
C.
“CrossFit Games Open 14.4”
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calories of Rowing
50 Toes to Bar
40 Wall Ball Shots (20 lbs to a 10′ Target/14 lbs to a 9′ Target)
30 Power Cleans (135/95 lbs)
20 Muscle-Ups
Rest until the 20 minute mark and then. . .
D.
Three rounds at 80-85% effort…
800 Meter Run
15 Handstand Push-Ups*
30 Russian Kettlebell Swings (32/24 kg)
*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.
E.
Three sets of:
Extended Plank Holds x 60 seconds
Rest 30 seconds
Side Plank Hip Abduction x 30 seconds each leg
Rest 60 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
Did on 9/15
A. Done with 35# kb, 12′ rc from seated, 100ft bear crawl
B. Did 9/11 squats and recorded there hit 4@315
Then today’s 4×5@240
C. With 30# wb all I had
Capped at around 20 pc
Finished at 22:35
D. Done with 15 reg pushups small deficit and 55# kbs- 15:25
Great workout thanks Tino!
Nice work Tim!
Yesterday
A. Front squat based off 350
B. Power snatch PR @ 205
c. Power clean thruster sto – 22rds
D. Lunge stuff done 225
Today
Pretty sore for the first time in a while
A. Done
B. Based off 405
c. Capped at 12 ring muscle ups
D. Done
E. Done + did strict ctb 5 rounds of 8
Solid two days of training Justin! Congrats on the power snatch PR!!
Enjoy your rest day, you’ve earned it!
Thanks tino!
B. All at 325
C. 1 + 44cal. Did 40 thruster with 16kg KB instead of wb, and 40 pull-ups instead of mu.
D. 21:56
E. Done.
Nice work dude! Solid finish to the week.
I forgot to log everything this week ? I felt like I was rushing to something right after training every day andnjust lucky to squeeze it in. I’ll do better. Yesterday I was blacking out so I rested and made it up today ? today will be my workout tomorrow
A) 140/165/175/175
B) 95/105/115/120/125/130 new PR! (5#)
C) 23 Rx. This was fun!
D) done
Hope your weekend is awesome Tino! Thanks for everything
Good to see you’ve been able to train. I just hope your controlling what you’re able to control in your busy schedule so as not to get injured and/or unwell!
Great work hitting 130 for 5!!
Thanks Tino!! I’m doing my best ??
A. Done; subd 15 towel pull-ups for rope and justwork regular HSW for 50’.
B. Done at 135Kg; misread and did 5×5 sets.
C. 191; hit the rings at 10:00 and paced single rep every 20 sec and snuck in 12th rep. 2:28 on rower; 20/15/15 T2B; 20/20 WB; fast singles in 10 rep clusters. 14.1 felt really smooth; I’ve never done it before. I had shoulder surgery in Jan 2014.
D. 20:30. Did 5 strict and 10 scaled 36” box HSPU.
E. Done
Solid work Wilson. I think you can definitely push the pace and get to those rings a little earlier 🙂
A. Done, but practiced walking to the wall. Getting more comfortable upside down but lots more to go. B. In the same spirit of yesterday (fixing my imbalances/hip, the source of a lot of my weaknesses), I’m going to be replacing some of the squatting each week with single leg work. Did tempo Bulgarian split squats, with an extra set on my right side. C. Got through I think 5 MU. Had somewhere between 2-3 min by the time I got there but had a tough time getting through them. Mostly singles and lots of walking around and staring at… Read more »
Less walking around and get up on those rings! Trust yourself!!
Another solid week of work with lots to be proud of??
A. Done
B. 295 lbs x 5
C. 175 reps
D. 21:32 mins
E. Done
A) done
B) @175
C) thru 25 reps of PC. That’s 10 reps better than the last time i tried this. My row was faster and TTB are better. This got a little mentally tough. I know i can get those last 5 some time ?
Great work Sarah! Good to see that improvement. Now to stay mentally checked in on those power cleans! ??
A. Done
B. Used 295lbs
C. Got to 14 MU
D. Done in 7:12
E. Done
Need to get you back in that ERG!
A. Done, good practice.
B. Did yesterday’s front squats first, then 4×5 back squat at 190lbs
C. 182 (2 muscle ups). Beat my previous score of 180 and had a couple minutes to get more than 2 muscle ups, but 2 was all I could muster today.
D. Finished, but couldn’t quite get myself moving to an 80-85% effort. Run was slow! :/ got to get those electrolytes back in
E. Done
Love it!!! Great to see your hard work paying off!
Kept it light today to rest.
B. 215#x5x4 (Beltless. Felt super easy to do).
C. 172 reps RX (22 reps into the PCs — 9 rep PR!). Broke things into sets of 5 on the T2Bs and WBs.
Feeling strong. Feeling confident. Really happy with my physical progress!!
It’s been a great cycle for you! Congrats on the PR now let’s finish off strong!
A: done.
C: 3 bar mu.
D: 21:27. With 10 strict hspu
E: done.
Howdy!
A. Done.
B. Done at 280 lbs.
C. Got 4 Muscle Ups. Felt weird today, my lats were completely gone ever since the first T2B. By the time I got to the rings all I wanted was to sit down not because I was out of breath or anything, but my body simply couldn’t do anything else.
T2B: 10-10-10-5-5-5-5
WB: 4×10
Cleans: 5×6
Muscle Ups: failed-1-1-1-failed-1-failed-failed
D. 18:41 with 10 SHSPUs each round.
E. Done.
This week was fun but really really hard for me. Glad it’s over. My whole body is sore. Have you all a great weekend!
I hope you’re dialling in some extra recovery this weekend! It’s been a tough week and cycle in general!
Oh and I hope you didn’t sit down!!
As much as I wanted to sit down I kept going. Just got a few sweat drops coming down from my eyes but it’s all good. We have IT for recovery this weekend. ?
A) stretched ?
B) all at 275
C) 1+39
T2B: 22-17-6-5
WB: unbroken
Cleans: singles
MU: 6-4-3-3-2-2
Last row kept it over 1250
Atta boy!! Crushed it!!
I could get to toes to bar ??
A. Done
B. 110kg for 4 sets of 5 reps
C. 11 muscle ups,
Toe to bars were on rocking squat
Rack, my arms felt like jello on the
Rings
D. 16:58 rx
E. Will do tomorrow.
Great week invictus.
Dr. Joe ??
RX+ imagine what you could do on a rig that doesn’t sway?!
I agree,
May have to purchase a nice rogue rig!
Christmas is coming up.
Hello!!
A) Done
B) Done with 62kg
C) Got 15 Cleans (165 reps, mix of T2B and Toes almost touching the bar, like always. They are getting better though ?). Happy with my effort
D) 26:22 RX. I tried to push but I didn’t have much left.
E) Done. So hard to hold 30sec on the Side Plank Hip Abduction ?.
I need a rest day. I’m tired and everything is sore ?. Fun week, but I’m glad it’s over ??. Have a great weekend!
Another successful week of work! Enjoy your weekend!
A. Done, had some fun on our hands turning in circles and walking backwards.
B. 295 – 4×5
C. 1+12calories – 20 cleans in 2014!
D. Did not time – 15 unbroken SHSPU each round!
E. Done
Pretty big improvement! Awesome work!!
Good session Tino ????
A. Done
B. 245
C. 30 Power cleans
D. 23:45… those KBS got to me
E. Done
Have a great weekend everyone!!
Great work Eduardo! Solid finish to the week!
B. Done – no gear bc I want strong knees lol
C. 13 MUs…. this was weird. I really tried to push each movement but by the time I got to the rings it was so hard to sit up. I wonder if I would have gotten a better score if I slowed down the TTB…. (had~ 3:30 on the rings)
3x 400 m run, 15 HSPUs and then some handstand walking. Calling it there bc my body is ready for some rest for sure ? have a great weekend!
Good learning on the Open workout. Lots of pulling and midline stability which will definitely play a role in how your muscleups felt. Solid finish to the week!
A. Done
B. 120kg
C. Got 30 power cleans
D. Done (did 800m ski erg instead this was miserable after C)
E. done but wasnt able to do the plank rx so did normal