Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side
Followed by…
Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Russian Step-Ups x 30 seconds each leg
Station 4 – 30 seconds Mini-Band Monster Walks + 15 Mini-Band Squats
Then…
A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Increase last week’s loads by 2-3% if you were able to hit all reps successfully.
B.
Four rounds for time of:
400 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Hold (32/24 kg)
A: 85, 98, 110, 98, 98, 98 kgs
B: 11:02 @ 3 rounds 400m run + 30m WL @ DB 2×20 kgs
Did 18.1. Again.
295 reps. Could have finished that 10th round if I had moved a tiny hit faster through the transitions.
A. 5×225, 5×255, 1×295, 8×250, 8×250, 8×250
B. 16:33 w/ 70# db’s
Yeesh!!
Evening workout!
A. Based off of 335. I went off the higher percentages tonight after feeling really good during my warmup. Last week I did 7, 7, and 6 I think on the last three sets. Tonight I hit all 8. The first two sets felt great, and the last one I had to fight for the last two reps.
B. Done with 44 lb kbs. That’s my heaviest pair. 13:16
The first run was easily the slowest. My legs felt so heavy after the squats. Lunges were all UB.
Did Friday’s:
For time:
100 double unders
50 kB swings 24kg
25 toes to rings
100 jumping lunges
25 toes to rings
50 kB swings
100 double unders
17:42
July 3 WOD A. 3 sets of each (did half fitness/half performance) Weighted Box Step Ups (Left) x 8 @ 2111 w/ 35# DB’s Weighted Box Step Ups (Right) x 8 @ 2111 w/ 35# DB’s BB Hip Thrusts @ 20X1 – 245# x7, 250 x7, 255 x6 RSA x 15 (slow and controlled) B. AMRAP 12 Min – 7 Rounds + 17 Reps = 178 reps 5 Strict Pull Ups – UB, UB, UB, UB, UB, 4/1, singles 6 DB Hang PC @ 35# – 5/1 all sets 12 Alt Rev Lunges @ 35# DB’s – all UB ***… Read more »
Awesome job Candy!!
That’s great news! You put in the work each week!
Fitness
70-80-90kg on the squats
19:58 @53# kbs
The misses got 23:24 @25# dbs
We were supposed to have a KB/DB in each hand right?? If so, props to anyone who did the 32kg double walking lunges, the 24kg set was brutal enough.
Short on time and have been wanting to give this a go.
21-15-9
Bench press #165
Strict pull ups
(7:34)
15-12-9
Bench press #185
Strict pull ups +25lb
(18:40)
12-9-6
Bench press #205
Strict pull up +53lb
31:30
Ring dip/ring row supersets to finish
Hi,
Warm-up
A: done @ 101/115/129/108/108/108 kg
B: 22:57 @ KB 32kg
Stretching
Legs out of order. ?
Bye…
Warm-up Rx
A. Rx 405/465/515/435/435/435 lbs
B. Legs were toast from A but still crawled to the finish line at 11:22; Rx
That is some serious weight.
Beast mode!
Evening session:
4 rds
Supine grip BB rows @tempo x6-8 90 kg
Single leg hip bridge x15
Ab Wheel roll outs x15
Leg extension x15 75 kg
Adjusted a little as I’ve done heavy squats twice recently:
A. OT3M for 18(6 sets): 20 alt reverse lunges 50# DBs, 8×185# bench press. Interesting transition to bench with my legs full of blood.
B. OT3M for 15(5 sets): 500m row, 10 burpees (no jump). Still not running, but tried to keep the HR high for 15mins.
Good to see you’re on the mend.
A.
155×5
175×3
195×1
165×8 for all 3 sets
B.
That was A LOT of lunges! Was about 34-36 reps for me!
Used 20kg KB. 17:01
Strenght has been decreasing non stop since two months. Down 12 pounds now (from 188 to 176 at 5’9) and I wasnt fat at all. Gonna start eating more carbs.
A. 225-275-295-255-255-245
B. 18:05 rx (32 walking lunges for 100 foot)
Yeah, sounds like some adjustments need to be made. Are you feeling like you recover ok? Or is that an issue as well?
Good plan on the carbs, they’re not evil as many crossfitters would have you believe. I perform better in workouts with a few extra good carbs.
Hi,
18.1 yesterday was 7 rounds + 20 reps (RX).
A.I’m working on squat technique, drop down everything of 20kg.. 70kg/90kg/110kg/80/80/80kg.
It felt good!
B. RX with assault air runner and KB@ 24kg each. Score: 25 minutes.
Have a nice day!
Nice work Andre. What squat technique are you working on?
I’m trying to open my chest as much as possible, also working on the rebound and going deep every squat.. also I’m doing rehabilitation for my right ankle.. I broke it 10 years ago in an accident and is giving me something to deal with 🙂 however.. technique is the way to improve.
Sounds good! I had something similar, surgery on ankle 5 years ago. Lots of foam rolling calf and shin followed by sitting in the bottom of a squat seems to be working. Still strong at 80kg for 8!
BS. For last 3 sets.
72%.. was 175lbx8, x7, x5
Legs did like the wake up call. Been a few 2 weeks since moving a barbell.
4RFT
400mrun
100 ft walking lunges fc #35 kettlebells.
17:00
Lunges got tough using driveway. Worked on not smacking knees.. stationary next time on mat.
A) 195/225/255/215/215/215
B) 17:45
This was a grind, tried rx but scaled to 80m with 35# db after first round. Having no grip from 18.1 yesterday and legs tired from part A made this rough for me.
100 feet should be around 30 meters 😉
Seems my brain is tired too… 80 ft… Just thinking about having to do a weighted lunge for 400m total sounds horrible
You had us worried there Jonathan!! Good move to scale mid-wod.
PJ-205-235-270/18:13 with 60# DB
Tawni-135-150-175
A. 185, 215, 255, 215, 215, 215×4 185×4.
Needed some extra time on those last sets.
B. Used 20kg KBs x10 each leg and a treadmill: 13:44
Good job!
b kb24jg 16:08