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* + 1-2 Thrusters
(Start light and build each set to your working weight for Part B)
*A cluster = 1 full clean from the floor and receiving in the squat then driving the weight overhead (like a thruster).
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+%
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 September 2, 2020.
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
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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.
When the clock starts, perform…
Two sets of:
90 Second Bike OR Jog
60 Seconds of Banded Good Mornings
30 Seconds of Bodyweight Hip Bridges
60 Seconds of Robotic Dog
90 Seconds of Jumping Jacks OR Jump Rope
Rest 60 Seconds
NO EQUIPMENT SUGGESTIONS:
Banded Good Mornings – Substitute Alternating Single Leg Airplanes
When the running clock reaches 15:00, perform the following…
Against a 2-minute running clock…
20 Box Step-Ups
Max Calories of Bike OR Row in the Remaining Time
Rest for 60 seconds and repeat for a total of FOUR sets.
At the 30:00 mark, perform the following…
Against a 2-minute running clock…
20 Alternating Single Arm Dumbbell Snatches
Max Calories Bike OR Row in the Remaining Time
Rest for 60 seconds and repeat for a total of FOUR sets.
(Total Workout Time = 27 minutes)
NO EQUIPMENT SUGGESTIONS:
Box Step Ups – Substitute 30-40 Jumping Lunges
Bike or Row – Substitute Speed Skaters, Side Shuffles, OR Mountain Climbers
Dumbbell Snatches – Substitute Alternating Single Leg Squats
When the running clock reaches 48:00, perform the following…
Two to Three sets of:
60 Flutter Kicks
40 Bicycles
20 Knee Tucks OR V-Ups
Rest 1-2 Minutes Between Sets
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A) Front Squat
145
155
165
175
185
195
205
210 – 5LB PR
215 – Failed
Yesterday’s because we got a new echo bike and I had to try it out!
A. 3 sets of:
1-1-2 DB bench press x8 on the floor with 25# dbs
30 overhead banded tricep extensions
6 each arm landline rows w/ 70#
B. Every 6’ for 18’ (3 sets) for times:
500m row
15 cal AB
15 db box step overs 35#
4:38/4:49/4:49
?subs – no RMs for me!
2 sets of 3 FS @ 115
3 sets 3 FS @ 135
B. 45lb thruster, assisted PU. Completed r15 PUs
Today was not my best day… I’m feeling pretty tired and thought about resting, but still went for it. A. Front Squat: I’ve been working based on 200#, but actually had no idea what my 1 RM was. I kept up with the percentages pretty well throughout the cycle, but today’s best was 190#. I failed 200# twice. B. 18.5 It’s my first time doing CTB since last March because of quarantine and low ceiling set up in my basement gym. I wanted to see if I could still do them, but no room to really cycle them without hit… Read more »
If progress were linear I think we’d all be testing world records by now. U went for it today and won a mental battle regardless. And don’t discount the effects of Monday’s OHS plus yday’s box step overs. Keep battling and inspiring!
Thank you for your perspective! I needed to be reminded of that. Sometimes I’m my own worst critic. I’ve been working hard and have to realize that small progress and gains in consistency and fitness are worthy of celebration.
oh trust me, i’ve had to have that talk with myself more times than u can imagine haha
New PR on FS
305
100 lbs thrusters pull-ups
3-3 6-6 ex
Finished 18 thrusters
Reps 108
Three Sets: 1 Cluster* + 1-2 Thrusters (40-50-60kg) A. Take 20 minutes to build to a 1-RM Front Squat Suggested sets: *Set 1 – 3 reps 80lg *Set 2 – 2 reps 90kg *Set 3 – 1 rep 100kg *Set 4 – 1 rep 110kg *Set 5 – 1 rep 118kg *Set 6 – 1 rep 125kg PB (+5kg) *Set 7 – 1 rep 130kg (X) fail 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 (45kg) 3 Strict Pull-Ups (adapted) 6 Thrusters 6… Read more »
Nice work on a double PB as well Antonio! Solid FS effort and a nice little gain on the Metcon!
Warmup done ✅
Clusters @55kg to try and make part B feel easier!
A. Work up to 1RM FS
Up to 135kg (new PB by 5)
B. AMRAP 7 mins ‘Open event’
122 (18 thrusters + 14 chest to bar)
PB by 21 reps compared to 2/9. Did a much better job of pacing myself this time, I remember blowing up hard last time, slow but steady!! So badly wanted to complete round 18 but just short!
GJ AI, next time you’ll reach 21’s set for sure!
Thanks Antonio, I certainly tried hard to get it! Definitely all about the pacing this one for sure!!