PERFORMANCE
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Then…
A.
“1RM Clean”
Take 20 minutes to build to today’s 1-RM Clean
B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean to Overhead (155/105 lbs)
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…
Three sets of:
60 Second Sampson Pulse per Leg
60 Seconds of Deep Lunge Mountain Climbers @ 1111
60 Second Pigeon Pulse per Leg
60 Second Farmer Carry OR Backpack Bear Hug Carry
60 Second Overhead Carry OR 30 Second Single Arm Overhead Carry per Arm
60 Second Plank from Elbows
When the running clock reaches 20:00, perform the following…
Every 90 seconds, for 18 minutes (4 sets of):
Station 1 – 8-12 Tempo Dumbbell Front Squats @ 2211
Station 2 – 8-12 Strict Pull-Ups OR 8-12 Single-Arm Bent-Over Rows per Arm
Station 3 – 8-12 Dumbbell Push Press @ 12X2
When the running clock reaches 40:00, complete the following…
Complete as many rounds and reps as possible in 7 minutes of:
200 Meter Run OR 10/7 Calorie Bike or Row
10 Lateral Burpees Over a Dumbbell
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.
“1RM Clean”
Power clean – 289 lbs – 131kg
B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean to Overhead (155 lbs – 70kg)
Time: 5’05”
Ouch!
A. 165 – 5# PR 170 f x 2. Caught both times, just couldn’t get out of the whole.
B. 2008 final Rx – 6:46
This always hurts way more than I think it should. 🤷🏼♀️
Clean 1RM: 250. Failed 255
Wod: 4:56. All cluster singles except the last two reps I push pressed to finish
A. Up to 245#
B. 7:27 Rx
Cleans felt sloppy today.
A. 1RM clean
Up to 165# (5# off my 1RM from 4/22/21)
B. 7:58 Rx
Should have been on track to complete in 6 mins, but I got in my head and didn’t have a plan. I should have done “thrusters” from the beginning instead of a squat clean to some sort of push or split jerk. Definitely felt this one on my knee and back, so slowed down.
Yesterday’s metcon
I stacked up bumper plates to 16” so I could use my 80 lb kb and 2-44 lb kb to do step overs. Those became a grip challenge by the end. I was holding on the last few reps.
The last runs were tough!
5:32, 5:27, 5:43, 5:49, 5:44
Omg I was hurting just reading that, ludicrously sick work! How’s the new toy?
Thanks! I’m feeling it today 🙂
I like the 80 lber. I got my first 100 swings in last week.
Please tell me that wasn’t 100 consecutively or even in 1 day haha
I’ve only used the 70# 2 or 3 times (not for metcon) and thought I felt my spleen almost rupture, 80# would cripple me for sure
They were in one day. I set up an emom to see how many I could do in a set. I could typically get 15-17, and then I had a minute rest. I’ve had a 60 lb for a long time so it’s not as big of an adjustment.
That’s beastly – hopefully there will be a day when I can even fathom doing that… nevermind physically adjusting to adding 20# to a regular KB
Max power clean
275
Missed 280
30 clusters 155lbs
5:32
Nice work!
A. 150# (no pr. my back twicky & it felt heavy)
B. 6:45 @ 95#
Be interesting to know what % of part A should be used for part B.
Or what is the desired time? Under 5 min, 8min, 10min?
A. Up to 130# (5# off my 1RM)
Bar felt super heavy today so opted out of the 2008 Games Finale and did this
B1. 3 Sets
Banded DB Chainsaw rows @ 21X1 x 10 (15#, 20#, 25#)
Decline DB Bench Press @ 30X1 x 10 each arm (25#, 30#, 35#)
B2. 3 Sets
Slide Board Archer Push UP @ 20X1 x 6 each side
DB Curl to Arnold Press x 12 alt reps (15#, 20#, 20#)
Good job being smart and listening to how you’re feeling! It’s better to know when to say when and avoid injury.
You got in some good work on top of it anyway!
8:36
@125
A. Up to 160#
B. 4:43
Super quick – nice work!
Thanks Logan!
A: 220#, failed 230 twice… meanwhile did 225 for 2 the day we had 1.1 – go figure
B: 10:56 Rx… 1st time doing this Rx… not that I didn’t before, but now I appreciate Khalipa’s squat cleans into thruster exponentially more
Squat clean up 77,5kg
Wod 47,5kg 5:58