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 July 9, 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 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.
When the clock starts, perform…
Two sets of:
60 second Assault Bike/Row/Jog/Jump Rope
30 seconds of Alternating Single-Leg V-Ups
60 second Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of Kettlebell or Dumbbell Deadlifts
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Burpee Deadlifts
10 Dumbbell Front Squats
15 Sit-Ups
30 Double-Unders
200 Meter Run OR 15/10 Calorie Assault Bike or Row
When the running clock reaches 35:00, perform the following…
Three sets of:
30 seconds of Banded Upright Rows
Rest 30 seconds
30 seconds of Banded Biceps Curls
Rest 30 seconds
30 seconds of Bent-Over Reverse Flys
Rest 30 seconds
45 seconds of Flutter Kicks
Rest 15 seconds
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.
First time doing “Christine”. Loved it. 800 meter bike erg. 225. Only 12” box jump ?? All I have. 8:24.
A. 11:54- 155# deadlifts
B. Done with 95# deadlifts (easy for my right leg, but hardly even possible for my left!!???), and 10 24kg kB swings instead of bb glute bridges. Have a great weekend everybody ?
Late to the party today, sat here waiting for a weather window to leave, limited equipment workout done as usual
A. Done but swapped in 60 secs of high knees at the beginning
B. AMRAP 15 mins
5 band burpee DL’s
10 band OH squats
15 sit ups
60 high knees
15 burpees
5 rds
C. All done
A). 1st attempt at WOD
Rx: 12:19
170# DL (unbroken sets with 2 to 3 pauses)
Rows @ 1:55 – 2:00
BJ with step down
As always a great WU!! A. Christine 3 Rounds for time 500m Row – 2:06 / 2:16 / 2:18 12 Deadlift @ 135# – all UB 21 Box Jump @ 20″ – UB step down ***12:26 – this is a 6s lifetime PR and at my heaviest ??♀️? B. 3 Sets for quality Posted Single Leg DL x 10 reps each@ 3011 – 15# DBs / 25# plates / 25# plates BB Glute Bridges x 10 @ 20X1 – 135# / 165# / 225# Plank x 60s each side – Side plank on hands first round / side plank on… Read more »
Awesome. Nice work!
Boom!!!
Congrats on the PR!
Good warm up.
11:20 RX (225 for deadlifts)
First time
Outstanding Mugu!!!
12’52”
185lbs quebrando em 7/5 os Deadlift
Outstanding Denis!
Did home workout
Use 21.5 kgs dumbbell each hand in deadlift and front squat (did 4 rounds + 5 burpee deadlift + 4 front squat)
Way to get it done!
Killed it Mohamed!
It killed me Candy ???