PERFORMANCE
Warm-Up.
“Mind Muscle” Hip Hinge Warm-Up
Followed by…
Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Christine”. Focus on calm breathing.
Quick Release
Deadlifts x 3
Box Jumps x 3
*Practice speedy transitions throughout
Rest 30-60 seconds
Then…
A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)
Compare results to November 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 Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
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…
Two sets of:
150-Feet Out and Backs @ 70%
10 Russian Baby Makers
50-Foot Single-Arm Overhead Carry per Arm
Rest 30 seconds, and then…
150-Feet Out and Backs @ 80%
10 Alternating Cossack Squats @ 1111
5 Single-Arm Windmills per Arm
Rest 30 seconds, and then…
150-Feet Out and Backs @ 90%
10 Alternating Jumping Lunges
5 Single-Arm Push Press per Arm
Rest 60 seconds between sets
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 2 minutes of:
150-Feet Out and Backs*
20 Alternating Lunges with Farmer’s Carry
Max Reps of Alternating Arm Dumbbell Thrusters
Rest 2 minutes between sets, and repeat for a total of FIVE sets.
For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.
When the running clock reaches 45:00, perform the following…
Three sets of:
10-15 Dumbbell or Kettlebell Neutral Grip Floor Press
10-15 Biceps Curls
15-20 Leg Lift Overs
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.
12:22RX @170#
Unbroken DL – 1 pause @ 9th rep
2 min rows
Yesterday’s but I had exactly 25 min so no warm up and no A.
B.
DU & Air squats
8 rnds. Kept tripping on the DU
MM and box jumps
2 + 3 MM
Pullups & PP
5 + 3 – scaled to 25# DBS after the first round because ouch!
A. 12:25- deadlifts with 155#- this felt harder than I remember 😂
B. Deadlifts done with 65#, 20 reps of 24kg kb swings instead of bb glute bridges.
A: no rower so did 40 KB SDHP @ 50# (figuring 12.5m per row pull), def much faster than row which distorts time
8:56
B: with 50# and 40# KBs on single leg DL’s, 50# KB on non posted leg side and 180# on hip thrusts
B was not pleasant… those never are for me
Have a fantastic wknd everyone
Omg, totally agree about B! I’m like, how can this workout feel SO hard?! 😂
The suck is very real on that B combo!!
Yesterday’s workout
Lunges done with 80 lb kb and 2-44 lb kb
16, 16, 8 reps
I didn’t have anything left in that last set.
B. Rx
5+24, 2, 5+5
Have a good weekend friends!
u had 88#, consisting of 2 KB handles in one hand… sick…
I’m a tall guy with big hands. I grew up on a farm too so I have the country strength working for me on carries/lunges. If you want to be unimpressed, we can put together a snatch, T2B, and burpees over the barbell metcon 🙂
You’re def reinforcing my theory that people who had to develop strength at an earlier age tend to enjoy life at the stronger end of the spectrum during adulthood.
Crazy, that’s the same metcon I use to unimpress with! My snatches, esp power snatches are abysmal… have only done Performance snatch metcon Rx once… and it was quite pathetic
Part A.
Scaled from 165 to 135lb deadlift
20:09
Arbitrary 2 min row (approx 55 pulls/round) on my Jane Fonda rower 😂
First round split DLs into 4/4/4
Rounds 2 and 3 did 6/6
First round box jump with step back
Rounds 2 and 3 did jump up/down
Two years into this CrossFit thing and still finding points of reference for what I can expect of myself during WODs!