PERFORMANCE
Warm-Up.
Followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Then…
A.
Five sets of:
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds
Build over the course of the five sets to today’s heavy 5-RM for both movements.
B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
10 Alternating Dumbbell Snatches (55/35 lbs)
10 Chest-to-Bar Pull-Ups
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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. Click here for the full workout briefing.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Right Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Left Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
60 seconds of Rotating Lunge + Squat
60 seconds of Rest
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 15:00, perform the following:
Every 7 minutes, for 21 minutes (3 sets) for times of:
20/15 Calorie Row
10 Alternating Dumbbell Snatches
20 Alternating Dumbbell Step-Ups (hold the DB wherever you’d like)
10 Alternating Dumbbell Snatches
20/15 Calorie Row
When the running clock reaches 40:00, perform the following:
Every minute, on the minute, for 15 minutes:
Station 1 – 8-10 Right Leg Bulgarian Split Squats @ 21X1
Station 2 – 8-10 Left Leg Bulgarian Split Squats @ 21X1
Station 3 – 10-15 Strict Handstand Push-ups @ 1111
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) z-press ended with 115 for last 2 sets (heavy)
Weighted pull up, 8, 8, 12.5, 20, 35
B) 3rd+10dubs (Im still really bad at double unders)
This was great! I am completely new to Crossfit and oly weightlifting and appreciated the technique drills.
Warmup done
2 sets each:
Jerk balance 3 reps at 30lb
Tall jerks 3 reps at 30lbs
Z-press 5 reps at 30lb, 35lb, 40lb, 45lb, 50lb
Strict weighted pull-ups 5 reps at +5lb, +7.5lb, +10lb, +15lb, +20lb
AMAP
40 Jumping jacks (no jumprope)
10 alternating DB snatches 25lb
5 strict pull-ups (don’t know how to do chest-to-bars)
4 rounds
Nice job!
Did yesterday’s
Walking lunges.
A.
25# DBs, 35#, 35#
B. 14:20 – this hurt. Pushed the pacs hard and kept kbs UB and Box step over rests really short.
No jerks or weighted pull ups.
But 5×6–8 strict press with 70# DBs
3×10 lateral raises + front raises with 25#
Workout was 5 rounds at like 10:03.
RX.
Lots of substitutes today – no pullup bar and garage ceiling too low for jump rope. Think I caught the gist of the workout though.
Jerk warmup – Jerk balance 95, 115; Tall jerk 95, 95
A. Z Press 5×5 (75-85-95-100-105)
Weighted inverted row feet elevated 5×5 (20-35-45-65-75)
B. AMRAP 10
40 lateral bar hops
10 KB snatch (5 each side) 53#
10 Pendlay row 95#
5 rounds + 43 reps
5 rounds + 30 du
I turned 40 today ? Went on a beautiful trail run with my pup!
Happy b day
Thanks!
Happy birthday. I’m not too far behind you. Trying to think young thoughts at this point. ?
Haha! Yes! Stay young!
Ahhhhhh. 40! Hope you had a great day. ( I hit 40 in September) way to be crushing crossfit workouts all the time as well.
Thanks! You too!
Late today, construction work at home. But I intended to get some work in:
A1. As prescribed jerk technique with 40/50/55 kg
A2. 5×5 E2M
Z press 50/55/60/60/60
Strict pull ups x5 w + 12 kg KB
B. 4 rds @tempo
10-12 reverse flies 10 kg DBs
10-12 Ab Wheel Rollouts
10-12 pull overs
No equip.
1. Done
2. Did Jump jacks/Mt climbers and Kept the rest the same
1st rd: 3:51
2nd rd: 3:39
3rd es: 3:31
3. did piked box hspu and kept the rest the same. Done.
4. Did ab work . Done
Warmup done
A. Z press 5×5
115-145-145-145-145
Weight pull-ups 5×5
30lb kB hanging on squat belts haha
B. 10 min amrap
40 du
10 alt dB snatch 40lb dB
10 kipping ctbpu
6+37
Felt good to not blast the legs today!
Seated strict press
85×5
95x5x5x5x5
Weighted pull ups
30lbx5, 40x5x5x5x5
AMRAP10
40 dubs
10 alt kettlebell snatch #45
10 C2B all 6,4
4 rounds + 20 dubs.
Warm up done Jerk balance: 75, 85 Tall jerks: 75, 85 Felt good and low in the catch here. Z-press 65, 75, 80, 85, 90 -(struggled to stay upright with torso as I’m locking out) Weighted pullups -10, 15, 25, 30 with banded resistance, 35 with banded resistance (I think that’s a PR!) AMRAP 10: 5 rounds + 45 Rx (All UB except C2B which I split 5/5 each round) Fun little workout Sprint intervals 9 x 200m at 10.0mph on treadmill (max speed) focusing on not overstriding and on 180+ strides per minute cadence rest 45s between intervals *1+2… Read more »
Warmup done
Jerk balance and tall jerks done @50kg
A. Z-press x5
Weighted PU’s x5
5 sets
Worked up to 52kg for z-press and 15kg for PU’s
B. AMRAP 10 mins
40 DU’s
10 alt KB snatch @24kg
10 PU’s
5+10
C. Travis’ core workout #7
Strong work on that Z-press AL!