A.
Every 6 minutes, for 12 minutes (2 sets) of:
16 Single Dumbbell Alternating Box Step-Ups (50/35 lbs)
16 Calories of Rowing
14 Single Dumbbell Alternating Box Step-Ups (50/35 lbs)
14 Calories of Rowing
12 Single Dumbbell Alternating Box Step-Ups (50/35 lbs)
12 Calories of Rowing
Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Handstand Push-Up Progressions –
If you are not familiar with the process of handstand push-up negatives and tempo, please watch this VIDEO.
One set of:
Movement 1 – Wall Slides x 20 reps @ 2020
Movement 2 – Headstand x 45 seconds
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Push-Up Pause Descents
x 3 reps (3/4, 1/2. 1/4 and 2″ above floor, touch your head then press back up to the handstand)
Interval 2 – Headstand Kip to Handstand x 8 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Pause Handstand Push-Up x 4-6 reps (one second pause in headstand position)
Interval 2 – Headstand Kip to Handstand x 8 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Box Bridged Handstand Push-Up with 4″ Deficit x 8-10 reps
C.
Ring Dip Progressions –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic Ring Dips x 6-10 reps
Interval 2 – 1/4 Ring Dip x 6-10 reps
*Slight bend to full lock-out.
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Reverse Dips on Box
x 20 reps @ 21X0
Interval 2 – Twisted Cross Stretch x 30 seconds (each arm)
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Sets 1-2: 4 reps @ 80%
*Sets 3-4: 3-4 reps @ 85%
*Set 5: MAX repetitions at 90%
Rest 3 full minutes after set 5, and then…
Set 6: Do HALF the amount of reps you did for set 5. So if you did 8 reps on set 5, perform 4 reps on set 6
*Note: Set 5 – Load up 90% and perform as many reps as possible! Aim to beat your score from August 25
E.
Against a 4 minute clock:
30/22 Calorie Bike Erg or Assault Bike
20 Double Kettlebell Front-Racked Squats (24/16 kg)
Max Calorie Row or Ski-Erg
Rest 90 seconds and repeat for a total of SIX sets
Customize the reps or calories to allow for 60 seconds of Rowing or Ski-Erg.
A day behind this week.
A: took me longer than six minutes…
B: so much scaling
C: done
D: 245# @ 2 reps
E: about 10 cal row
A. Done
B. Done
C. Done
D. 112*4/112*4/120*3/120*3/127*3/127*2 (kg)
E. 6 sets:
30 cal Air bike
20 Double Kettlebell Front-Racked Squats (24 kg)
15 cal row
time:41:27
Nice work! Any reason why you adjusted the intervals?
So I have a time, and decided to do all the cardio.
A) ✅
B) subbed seated z press 20# dB for hspu sets of 8 for some reason I can’t press with the arm that’s been bugging me in hspu position ?? did dips
C) 175/175/185/185/195 x 4 /195 x2
Legs were feeling it today same amount of reps as August 25
D) Used Assault bike and ski erg RX on reps
Ski erg cals 14/14/15/15/14/14
Let’s get that arm checked out and rehabbed ?
Love the consistency on the intervals! ??
Thanks! Any recommendations on someone to see in San Diego the guy I usually see is out of town for the next month?
Heidi Barker. She’s a badass and our “healer”:
https:// kinetikperformanceco.com/about/heidi-barker-2/
Jonathan Pierce. He’s our PT and works with some of the best athletes in the states. https:// kinetikperformanceco.com/about/jonathan-pierce/
Awesome thanks Tino!!
A. Done
B. Done
D. 325# @ 4 reps, last time did 327# @ 3reps
Join weightlifting class for some snatches
Good to see you getting some eyes on your ?️ ??
A. Done
B. Done
C. Done
D. Did 5@285 every 2:30, I will have more bumpers by the end of the month hopefully
E. Did burpees, Don’t hace a rower yet.. 7/5/5/7/3/5
Building that home gym! ??
A. 5:02/5:09
B. Done with toes on 24” box
C. Done
D. 165/165/170/170/180 For 3 reps/180# for 2 reps
E. Subbed for a 30 minute hill interval bike ride
Fun!! ? ?
Im sure the legs and lungs were pumping on the bike!
A. 5:35/4:58
B. Done with some mods and scaling
C. Done
D. 152.5/152.5/162.5/162.5/172.5 x 3/172.5Kg x 2
This was same as last time.
E. Out of time today. Will hit this later after work.
30 cal is the goal 🙂
Got it coach.
Good work today!
Thank you.
A:
Done 4:59 and 4:52
B) Done
C) Done
Shoulders and push in general are getting stronger, so this is Nice!
D) 1-2: 104 kg, 3-4: 110 kg and 5: 117 kg, 3 reps. 6: 2 reps
E) Skipped as the cleaning guy kicked me out of the gym ? Will take a 7k run tomorrow morning.
Wednesdays training will be postponed to Thursday. My work is giving me a hard time these days
Can’t seem to catch a break! Enjoy your run and training on Thursday. Be smart with your volume so you feel good going into Friday ?
At least the gym will be sparkling when you get there Thursday. Hope whatever is going on with work settles down soon!
A. Done
B. Done. People at the gym love watching me get into the box bridge hahaha. Absolute silence.
C. Done
D. 270/285/305×6 then 3 reps
E. 21/22/19/21/21/23
Haha that is 50% of the work just getting into position!
Because you’re so flexible right?!…?
A. Done
B. Done
C. Done
D. 4 at 146kg (+1kg, same reps)
E.
1. 12
2. 8
3. 4
4. 4
5. 4
6. 7
With 22kg kbs / ski-erg
Every kg counts!
Hello!
A) 5:37 / 5:32
14 – 12 – 10 cals and reps
B) Done
C) Done
D) 153 – 153 – 163 – 163 . 173lb (90%) only one rep for today.
E) 22 Cal Erg Bike
20 FR Kb Front Squats (10kg)
Max cal Ski Erg: 13 – 14 – 14 – 14 – 14 – 16
Have a great day! ?
???
A. 5:00/4:33
B. Done
C. Done
D. Did front rack step ups to 24 inch
Every 2 minutes for 12 minutes
8 Alternating Front Rack Step Ups
115/125/135/145/155/ max @115 = 12
D. RX with assault bike and row.. wish I had my bike erg today!
21/24/24/25/22/27
163 total
Took the 30 cal easy today instead of trying to sprint
I didn’t have my bike erg either, much less fun without it lol
Definitely. I just got mine I love that thing already
Right up your alley! Now to buy you some new shoulders…
Lol if only it were that simple. I’m doing some extra exercises to try to take care of them hopefully soon things will be 100%!
143 Cals not 163
A) Done
B) Done
C) Done
D) 305×2, 325×2, 345×1 rep, 345×1 rep. Everything felt heavy after those front squats yesterday..
E) RX with ski 19, 16, 14, 13, 12, 10
Gutted those last 3 sets out! This one was ? ?
A. 5:25/ 5:47
B. Handstand Push-Up Progressions – Done
C. Ring Dip Progressions – Done
D. Back Squat
Sets 1-2: 4 reps @ 80%, 56 kg
Sets 3-4: 4 reps @ 85%, 60 kg
Set 5: MAX reps @ 90%, 63 kg (4 reps)
Set 6: 2 reps @ 90%, 63 kg
Same score as August 28
E. Against a 4 minute clock:
22 Calorie Bike Erg
20 Double KB FR Squats (8 kg)
Max Calorie Row @ 18/ 19/ 19/ 19/ 20/ 20
Great push today!!
Crossover Symmetry
A. Used 14/12/10 w. 50# – :56 and :50 remaining.
B1. ✓✓
B2. ✓✓ – ✓✓
B3. x4x6x4 x8x6x8
B4. x8x10 @4″
C1. x7x7x7 x6x6x6
C2. ✓✓
D. 80%280# x4x4 83% x3x2 – Still workin back to squats, what i finished felt good so called it. Also had a face time breakfast w/ my 3 year old during.
E. Head wasnt in it after some other interruptions so went back and did Mondays accessory work.
DBL dbell row 40# x10x10x10
GHD Seesaw row 20# x30(15/15)x30(15/15)x32(16/16)
See ya thursday for Wednesdays workout!
Looks like you got lots of lifting in today! Enjoy some rest tomorrow.
Howdy!
A. Done. First round went 6:05, then I took 1 minute rest and did 14-12-10 for round 2.
B. Done.
C. Done.
D. Felt very weak today (low carb diet has been taking its toll). Did 75, 85 and 85%, with a max of 3 reps at 85% (340 lbs) and then 2.
E. Done with Bike erg, 18 lbs KBs and ski erg: 19-22-20-19-23 cals.
Have a great day!
Is the low carb diet for an aesthetic goal? It can be tough to perform these crossfit workouts on a low carb diet.
Nope. I am trying to “reduce the damage” crated in the beginning of the quarantine. My nutritionist is on top of it and we are actually expecting performance to drop a little and that’s fine with me.
A 35# db first round 50#second
B and C done
D 375 395 420×3 then x2- I’ve despised every last rep of this squat cycle but well worth it. Feeling strong!
E only 4 rounds due to time. Wrote scores down on white board but forget to plug them in here.
So you probably were hitting around 30 calories right?
No training today. Yesterday had a really bad sleep, the whole body ist feeling weak. Have stomach problem as well, but hopefully nothing serious. Maybe should have made sunday a full rest day tho. We´ll see tomorrow.
Shoot! Eat something funky??
Can’t really recall anything specific, so not sure. Honestly i hope this is all and tomorrow or in 1-2 days I’ll be back.
A. Done
B. Done, lower reps
C. Done
D. Eased in on the heavy squats, did sets 1-4 @152,5kg(80%) and called it.
E. Did a few rounds @recovery pace.
Feeling super weak so I’ll just try to ease in this week. Lost 4kg bw in little over a week so no wonder really. ?
Time to eat big!!
A. Done
B. Done
C. Done
D. 120/127,5/135-3 reps / 135-2 reps worse than 25 of August
E.
First 3 rounds
30 cal assault bike
15 double dumbbells 50lb
Max cal Row: 21/20/22
Last 3 rounds
25 cal assault bike
10 double dumbbells 50lb
Max cal ski-Erg: 15/13/15
You crushed the first 3, why did you drop the reps and calories?
In third round I didn’t have 60” to row or ski so I decided to reduce the reps also I died in third round