PERFORMANCE
Warm-Up.
One set of:
Banded Tricep Stretch x 45 seconds per side
Prone PVC Pass Thrus x 10 reps
Banded Pec Stretch x 45 seconds per side
Followed by…
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters
Then…
A.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)
*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch
Immediately followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 90% of 1-RM Snatch
B.
For time:
15 Snatches (115/75 lbs)
30 Toes to Bar
12 Snatches
24 Toes to Bar
9 Snatches
18 Toes to Bar
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED Equipment
When the clock starts, perform…
Four sets, not for time, of:
400 Meter Jog
10 Suitcase Deadlifts each side
10 Single-Arm Overhead Lunges each side
30 Second Hollow Hold
Rest 2 minutes then…
Three rounds for time of:
50 Line Jumps
immediately followed by three (3) rounds of:
10 Hand-Release Push-Ups
10 Alternating Dumbbell Snatches
For the sake of clarity, you will be performing a total of 150 Double-Unders, 90 Hand-Release Push-Ups and 90 Ground to Overheads.
WARM UP: Done
A: 1-4 @ 120#
5-6 @ 125#
EMOM @ 135#
B: 12:04
15 Snatches 115#
30 GHD Sit Ups
12 Snatches
24 GHD Sit Ups
9 Snatches
18 GHD Sit Ups
Travel WOD
Did the “no time wod” with a 24 kg KB
Did the WOD with DU and a 24 kg KB in 13 min 32 sec.
A. 80% – 95#, 85% 100#, 90% – 110- hit 2 failed 3. There was someone working out really close to me and it really distracts me. Hit one more at 100.
B. Started without making a note of the time of the running clock. Sooooo, either 8:52, or 9:52. Probably. ?
Needed to get in and out of the gym quick, so did Christine- 11:58 with 155# DL. About a minute slower than March. That was down at the gym, today was here at my house, a good bit higher in elevation. So about 30 seconds slower per 1,000 ft in elevation gain ? Love this workout.
Warmup done
Emom 90 sec Snatch dl + power snatch
1-125 2-155 3-155 4-155 5-165 6-165
Emom 1 min Power snatch
1-175 2-175 3-180 4-185 miss, miss, dl+power snatch complete!
New PR 185 power snatch
Wish I could do better on this lift. I can power clean 275 so it’s depressing when I can’t do at least 225 on snatch
For time 115 lbs
15 ps
30 ttb
12 ps
24 ttb
9 ps
18 ttb
9:49
Once again Michele has given us an amazing WU…THANK YOU!! I haven’t touch my BB in a week and a half so today started a little awkward! Had to do a few warm up sets to get the BB feeling back. A. Halting Snatch DL + Snatch Rounds 1-4 @ 75# Rounds 5-6 @ 80# EMOM for 4 min Snatch x 1 @ 85# B. For Time – 15:33 as RX 15 Snatches 30 T2B – 15/10/5 all kipping 12 Snatches 24 T2B – 15/9 9 Snatches 18 T2B – 12/7 ***Snatches done in singles, really needed to reset each… Read more »
Every 90 seconds, for 9 minutes (6 sets): Halting Snatch Deadlift + Snatch (Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch) *Sets 1-4 = 1 rep @ 80% of 1-RM Snatch *Sets 5-6 = 1 rep @ 85% of 1-RM Snatch Immediately followed by… Every minute, on the minute, for 4 minutes (4 sets): Snatch x 1 rep @ 90% of 1-RM Snatch Followed by A of Fitness program And finishes Three rounds for time of: 50 Line Jumps immediately followed… Read more »
AM Surf
A. Knee tendinitis. Subbed Powers.
160, 170, 185
B. 8:29 Rx
Out in the field workout today literally! On a family holiday camp on a farm in the middle of the Danish ?? countryside!
A. 4 sets for time done with 24kg KB
B. 3 rounds for time done rx @24 kg KB
10’35
C. Travis’ core workout #2
Short and sweet today, but just about keeping it ticking over!
1-4 115 lb
5-6 125 lb
7-10 135 lb
Metcon rx
14:57
Neither of these are in my wheelhouse. I thought I moved through it fairly well.
Good job bro. Working hard! ??
Great work Mike! I’m in the same boat as you…none of this is in my wheelhouse either.
Did yesterday’s
For time:
2000 Meter Row
20 Pull-Ups
40 Push-Ups
80 Double-Unders
40 Push-Ups
20 Pull-Ups
1600 Meter Run
22:45
Well done Luke! You made quick work of that metcon.
Been doing some more hypertrophy and power work lately, trying to decrease my metcons a bit. At work with my 40# DB Up 6 flights of stairs alternating at each landing: A. 6 DB row + 6 strict press (add 1 rep to both movements each landing do ended with 8/8) B. DB High hang clean + DB hang clean + DB clean + high hang snatch + hang snatch + DB power snatch each arm Into… 3 sets: 26-30 step DB walking lunge (focusing on hams and glutes) Seated DB press 3 x 6/arm DB Row 2×12 @ X120… Read more »
Did you see this article? It should help you with figuring out how to meet your stated goal.
https://www.crossfitinvictus.com/blog/4-types-strength/
If you’re going for power (explosiveness) then hypertrophy maybe isn’t the best method. Unless you are defining power as something different. But…there’s no reason you can’t train both! There is another article on the schedule in a couple of weeks addressing this!
Thank you for the article Michelle, I will look at that for sure! And I am training both power and hypertrophy. I want to focus on size, strength, and explosiveness rather than burning my body out with countless cardio sessions. Thanks again Coach and I’ll keep an eye out for the upcoming article