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.
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)
Compare results to February 17, 2020.
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.
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Bicycles
30 seconds of Right Arm Shoulder Taps
30 seconds of Left Arm Shoulder Taps
30 seconds of Superman Hold
30 seconds of Inchworms
60 seconds of Bottom of Squat Hold
Rest 30 seconds
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. Perform this at 75-80% effort.
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1: 12-15 Right-Arm Push Press
Station 2: 12-15 Left-Arm Push Press
Station 3: 15-20 Kettlebell Swings or Alternating Dumbbell Snatches
Station 4: 3-5 Man-Makers
When the running clock reaches 40:00, perform the following…
Every minute, on the minute, for 12 minutes (3 sets) of::
Station 1: 30 seconds of Band Pull-Aparts
Station 2: 30 seconds of Russian Twists
Station 3: 30 seconds of Supine Leg Lifts
Station 4: 30 seconds of Straight Body Ceiling-Reaching Crunches
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) worked up to 215, not a PR but was concentrating on better form (including bar path)
B) 10:52; 10 @155, 20 @ 145 (Rx was too heavy and noticed my form break down after a few reps.
Form focus! You’re on the right (bar) path! 🙂
Did the home workout
Use 19 kgs dumbbell push press (did 12 reps)
Use 24 kgs dumbbell in swings (did 15 reps)
Use 12 kgs dumbbell each hand in man makers (did 3 reps)
Worked up to 155. 160 is current 1RM. I caught 160, hut got to deep in the whole and couldn’t stand it up. I think I could have if I had had a few more minutes. But was running short on time.
B. I am not sure I did this before. But RX 7:33. It was all singles and got REALLY hard around rep 20.
A. Worked up to 245
B. 7:45
A)
1RM Power Clean: 155, 165, 185, 195, 200
10LB PR
B)
@ 135LB
8:45
First attempt at this WOD.
That’s a HUGE PR Star!
First time posting. Been following for about 1 to 2 months. Love this content. All about accountability. 1RM clean @255, failed 275.
Rx 9:56 = I have very little cardio.
Thanks for posting, and great work!
Great to have you!
A. Worked up to 155#
B. 5:16
Great job Anika! You flew through B!
A. Clean x 1
85#, 95, 105, 115, 120, 125, 130, 135, 138(f,f,f)
***I hit 135 last week also which was a 3# PR, and today I caught 138 twice but couldn’t get out of the hole with it. I’ll get it next time!!
B. 2008 Crossfit Games Finale
30 Squat Clean to Overhead @ 105# – 11:38
***2:44 better than in February!! ??
C. 3 Rounds for Quality
Stationary Bar Knee Raises x 20
Single Leg Wall Sit x 20 each leg (no rest between)
Alt Single Leg V-Up x 20
Hanging Med Ball Hamstring Curls x 20
Congratulations for your outstanding progression !
Great work on the cleans and way to go on smashing your February time!
Congrats on your PR and huge time improvement too 🙂
Humongous PR star!!!
Warm up ✔️
Clean : up to 115kg
Workout : 6’19 RX
Outstanding work Thomas!!
Thanks Candy !
A. Cleans up to 215 10# PR!
The good rep came after two close misses. It felt good to get it on the third try!
B. Rx 12:28
I’ve never done this Rx before. I did 2-3 singles every minute and kept that pace. All done with push jerks.
Nice work Mike on your PB!! ??
Congrats on the HUGE PR Mike!! Great pace on the metcon as well!
Great PR Mike!!!
That’s one big PR star for you!
Power clean 255
Clusters 30 at 155
Time 5:59
Ridiculous metcon time Jeremy!!! ?
Thank you! I attacked it for sure!
Outstanding day Jeremy!!
Absolutely blazing time on B! Great day all around.
?? Thank you!!
Warmup ✔
A. Work up to 1RM clean
New PR 225lbs !? ??
However, ripped the inside of my thumb skin, so part B was not fun……
B. FT 30 squat clean to OH @ 155lbs
18’02
Congrats on the PR Justin!!
PR Star!! And an injury to prove it. 🙂
Warmup done
A. Work up to 1RM clean
90kg (equal PB)
Tried 92kg but failed, think getting past 90 is just a mental barrier I have to break through!
B. FT 30 squat clean to OH @70kg
8’43
This was never going to be a great one for me, did it slow and steady and got it done!!
Off for a months work sailing across the Atlantic so no lifting for a while, have fun everyone and stay safe!! ?
From where I’m siting that looks like a GREAT one Al! You will definitely be missed! Safe travels!!
Thanks Candy ?
Great work as always! We will look forward to having you post when you’re back. Safe travels!
Thanks Mike ? ⛵️
Where are you sailing to? You lead a very interesting life, Al.
Hi Michele, so we are starting here in England and sat on the boat for a week whilst we all get tested. Then we set off early next week for Lanzarote, possibly stop there for a few days and then over to Antigua. It’s actually an American registered boat we are on, SY Rebecca and there are loads of pictures online!
Safe travels, now i can hopefully try to somewhat chip away at the wide gap from you!!!