PERFORMANCE
Warm-Up.
“Mind Muscle” Hip Hinging Warm-Up
Followed by…
Two Sets:
Kettlebell Halos x 6 (3 each direction, nice and slow)
Alternating Single-Arm Kettlebell Snatches x 6
Followed by…
Two Sets:
Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Followed by…
Two Sets:
Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Then…
A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)
Compare results to March 6, 2020.
Rest until relatively recovered, and then…
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
ALTERNATE AT-HOME WORKOUT OPTION – limited Equipment
Complete as many rounds and reps possible in 30 minutes, performed at 70-75% effort, of:
5 Minute Run
followed by…
Three rounds of:
20 Alternating Dumbbell Clean and Jerks
20 Burpee Jump Backs
20 Mountain Climbers
A. 11:03 – PR BUT I used the wrong weight. I was intending to do 145, but ended up with 135…. Stupid plate weight! (Used 35# plates which threw me off when adding more… oh well.)
B. 3 RNFT
max reps of SHSPU – 10, 5, 7
BMU drill from a box – 5
C&J drill – 5 + Tall C&J – 5
Did all of the accessory work, good stuff!
Christine
3 rounds
500 m row
12 deadlifts (195#)
21 box jumps (24”)
10’40”… first time
Yesterday’s EMOM.
ThIs actually went really well and was in my wheel house. (Unlike Mat F, I definitely have a wheelhouse!)
Finished all movements well within the min. Hollow holds were the worst.
2RFT – 6:20
Side note: I have some pretty noticeable “coning” in the hollow. I don’t think I have diastases recti, since I only have one finger separation between my abs. Should I be concerned or is this normal?
That’s an incredible time on the last two rounds! Crushed it!
Thanks Mike. It felt good not to be crushed by one of these EMOMS the last several have not gone well. 🙂
Have you checked out @getmomstrong on Instagram? Even if you find you don’t have dr, her instagram is packed with advice on core and pelvic floor fitness and health. Might shed light on what you’re experiencing.
Thanks for that Andrea! I’ll check it out. 🙂
Christine 16:57
Bodyweight 160#
Broken into sets of 4… didn’t want to gas out early. I need to work on rebounding my box jumps. I can rebound, but I get super tired after about 4. Any tips on faster jumps?
Been out for a couple weeks getting back to work. I’ve never done this one before. I actually liked it!
Christine 13:54
Christine: 13:03
Double metcon day. This was a bad decision!
Nitrous: 8:54 (40 second PR)
Row: 3:48
Thrusters: 12, 12, 6, 6, 6, 8
Christine: 217.5 lb deadlifts
12:43
This one hurt after the previous metcon, and the additional 10 lbs of muscle I’ve put on this year made it all slower. The last two sets of deadlifts were broken up 7/3.
Kudos to you for doing both of those..but i gotta say..thats just crazy! Mike = BEAST!!
Crazy going for the double Mike, but fair play!!! ?
A. 9:37
*Ran instead of Row. My wife and I are garage crossfitters. We have one of everything. She got the rower. Happy wife, happy life.
**All Box Jumps were step down. Too many rebounds over the years. Staying healthy.
B1. 35’s-53’s-53’s
B2. 175 across
B3. Done
Great work Adam and thanks for posting!
Great job… I agree… I should probably stop the rebounds ?
Buy In – 1 mile cross country run Followed by 3 sets for quality L-sit DB press x 10 @ 25# Front rack DB alt rev lunges x 20 @ 25# Kneeling ball slams x 30@14# (15 each side) Alt. Pistols x 20 DB curls x 10 each arm @ 15# Cash out – 1 mile cross country run ***Don’t get me wrong I am grateful that I am able to do all that I do at the lake…but damn I miss my BB!!! I also just might hug my rower when I get home..and as many of u know… Read more »
Haha! You got some good work in, and you get to enjoy the lake. That’s winning!
I have been working hard and the best part is getting my sleep! But I have yet to go swimming…possibly today…im not a huge lake swimming fan.
Yeah I can understand that. I got some pool time in at the end of the day!
At work with my 40# DB so did a mishmash of yesterday’s and today’s.. Waking up 6 flights of stairs… every landing alternate between… 1. Kettlebell Complex: 6 Bulgarian Goat Bag Swings 12 Single-Arm Kettlebell Presses (6 each arm) 12 Alternating Reverse Lunges with Goblet Hold 12 Single-Arm Kettlebell Thrusters (6 each arm) 2. 12 DB front squats 3 sets: 30 walking lunges (15/leg) with 40# DB in goblet hold focusing on hamstring and glute stretch 4 sets: 6 single arm DB strict press/arm 20 banded rear felt fly Two Sets: Kettlebell Halos x 6 (3 each direction, nice and slow)… Read more »