PERFORMANCE
Warm-Up.
“Mind Muscle” Hip Internal Rotation for Squatting
Followed by…
(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Static Hang from Bar x 30-60 seconds
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Pull-Ups x 3-5 reps
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Chest-to-Bar Pull-Ups x 3-5 reps
Followed by…
Three Sets:
1 Cluster + 2 Thrusters
(Start light and build each set to your working weight for Part B)
Then…
A.
Take 20 minutes to build to a 1-RM Front Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
Compare results to August 2, 2021.
B.
CrossFit Games Open Event 11.6, 12.5 & 18.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…
Compare results to August 2, 2021.
Scores to beat:
Mat Fraser = 198 reps in 2018
Kara Saunders = 201 reps in 2018
Josh Bridges = 169 reps in 2011
Camille Leblanc-Bazinet = 173 reps in 2012
I did yesterday’s B.
A. Ran for 6 min
B. Rx – wanted to scale but pushed myself.
10:10 – had to break up the push press but did all the hang cleans 9/1 (to go into the push press).
C. Travis’s ab workout 1
I forgot to post earlier. I only had time for yesterday’s part A.
Tempo bench press at 185
Tempo ring dips 10 reps
Face pulls done
Lsit complete
A. Up to 315# – PR match!
B. 94 reps Rx
A) 195 (+5lbs)
B)
65# and regular pull ups
101 (+9)
Yesterdays part A
Tempo 21×1
Bench 185
Dips 10
Face pulls 15
Hanging knew raise holds 45s
Bent over kb rows 30s
Todays B.
113 reps 100lbs
A. New rm 112kg ok , 115kg fail
B. Rx , 75 reps 100lb
A. 315 x1, 335 x1 (is there an RPE 11?)
B. 96 reps (100#)
Matched my 1RM FS max @ 335. Thought for a second might have to dump it but pulled through. It was a grinder! I’ve been only getting in 2x/week the last few weeks, so I’m happy to have retained what I have👍
…the pullups sucked, lol. Was doing sets of 3-4 at the end🥵
A: New PR @ 205# WOOHOO 🙌🏽
B: 90 reps. First time ever chest to bar has felt like it should. 65# thrusters
Just realized I did the exact same as you, 205 and 90 reps with 65# 😅 Keep Strong 💪🏻
205 lb Front Squat
82 reps (round of 12 + 22) @ 65lb. Went for reps rather then weight.