Warm-Up.
Mind-Muscle: Warm-Up for Hinging Movements
*We offer a FREE Online Mind-Muscle Class on Mondays & Fridays at 9am Pacific.
Followed by…
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Dumbbell Hang Power Cleans (55/35 lb DBs)
12 Alternating Single-Arm Dumbbell Push Presses (55/35 lb DBs)
12 Alternating Reverse Lunges (55/35 lb DBs)
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.
Every minute, on the minute, for 10 minutes:
2 Bodyweight Get-Ups
4 Hand-Release Push-Ups
6 Alternating Dumbbell Snatches (50/35 lbs)
Immediately followed by…
Every minute, on the minute, for 10 minutes:
8 Air Squats
10 Alternating Object Taps From Front Leaning Rest
12 Mountain Climbers
Immediately followed by…
Every minute, on the minute, for 5 minutes:
10 Single-Leg Ground to Sky Reaches each side
Immediately followed by…
Every minute, on the minute, for 5 minutes:
8 Alternating Tempo Cossack Squats @ 3111
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Did the snatch wod from last week. (I’ve had A LOT of DB lately! )
A. Snatch.
65, 75, 85, 90, 95, 100, 105, 110, 115 (failed 5 times before I got it.) I need help with my snatch. I keep catching it too far forward. ??♀️
B. Nancy – 13:27 RX – 3 sec slower then indoor PR.
Yesterday’s:
A. Tempo back squats
95#/125/135/155/165
B. 12:12- Subbed row for bike
That’s some legit weight used for those sloooooooo squats! Nice!
Thx Michele! The tricky part was the 4 seconds up, I feel like we usually only do tempo on the way down! My butt hurts!
Seriously! Impressive!
Yesterdays A. Tempo Back Squats x 3 @ 8141 – 105#, 115, 125, 135, 145 The last set decent was more like 6-7s…so I held it in the bottom the extra couple seconds before a really slow ascent. B. For Time – 18:39 40 WB – 20/20/7/3 10 Cal AB – 1:10 30 WB – 15/8/7 20 Cal AB – 2:27 20 WB – 13/7 30 Cal AB – 3:57 10 WB – UB 40 Cal AB – 4:53 ***Pleased with the outcome of the WB…the first 2 sets seemed way easier after those squats. The AB got a little… Read more »
Way to go! That’s a lot of great work and heavy tempo squats! Good luck walking tomorrow 🙂
Good thing there’s the Mind-Muscle class tomorrow…
A.
Stations 1&2: 45# plate in each hand x8
Station 3: 80% 1RM DL 245# x6
Station 4: no added weight
B. 12 min AMRAP
25# DB in each hand (I don’t have 35s at home)
7+12
A. Station 1 & 2
125 x 8, 145 x 8, 155 x 8
Station 3
215 x 6, 235 x 6, 215 x 7
Station 4 – Done
B. 5+24
Done w/ lots of subs due to equipment.
6 x 115# barbell HPC
6 Left arm kettlebell PP – 24kg in left hand, 16kg in right
6 Right arm kettlebell PP – 24kg in right hand, 16kg in left
12 115# Reverse lunges – Barbell in front rack
Did yoga today. Shoulders and legs felt a bit run down
Yesterday’s workout
Crazy tempo squats
134×3, 145×3, 155×3, 165×3, 185×3.
I had no idea where to start. Next time I’ll start at 155. Still not fun!
Metcon: WBS Rx; row for AB at 15, 30, 45, 60 cals
14:45
WB: 30/10, 11/9/10, 12/8, 10
Weren’t those crazy?! Nobody knew what weight to use! Everybody learned what an evil man CJ is though.
I actually liked it. I love tempo squats.
I did say it was still not fun, but it’s fun all the same in the push yourself CrossFit sense! We will see how my legs feel tomorrow 🙂
Great work Mike!
6+8 with 25kg dbs
Hard,found my grip going first
Cheers
Burpee challenge
5 min amrap
10 pushups
10 pop jacks
10 squat jumps
5rds+15
3rds
posted single leg dead lift 20lb lbs Rt-Lt
20 reverse snow angels
Run 220 m
21 shspu
Rest 1 min
Run 220 m
18 shspu
Rest 1 min
Run 220 m
15 shspu
Rest 1 min
Run 220 m
12 shspu
Rest 1 min
9 shspu
Time 17:59
A. Deadlifts 1x28kg KB 1x24kg KB
Hip thrusters @160kg
B. 5rds + 2
Pretty hard on the shoulders this one and grip strength certainly started to go by the end!
C. Travis’ core workout no5
Caught up on yesterday
A. Tempo squats up to 90kg.(that tempo was a killer)
B.40 Wall Balls, 20 lbs, 10 ft
10 Assault Bike Calories
30 Wall Balls, 20 lbs, 10 ft
20 Assault Bike Calories
20 Wall Balls, 20 lbs, 10 ft
30 Assault Bike Calories
10 Wall Balls, 20 lbs, 10 ft
40 Assault Bike Calories
11.14 rx