Warm-Up.
Full Body CARs Routine
Followed by…
10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.
Then…
For time:
50/35 Calories of Assault Bike
400 Meter Run
40 Deadlifts (185/125 lbs)
400 Meter Run
30 Power Snatches (95/65 lbs)
400 Meter Run
20 Thrusters (95/65 lbs)
400 Meter Run
10 Bar Muscle-Ups
Had to do some subs for my elbow issue.
Front squats instead of thrusters
And SHSPU for BMU (3/4” pad under head)
20:57
The bike was definitely the worst! Was going to thruster but the elbow shouted, so I chose to listen.
Hubby did it RX in 23:55
50 calorie row
10 kip pull ups (I can’t do a muscle yet, lack of practice on my part)
36:54
36:16 Rx
Shoulder taps sets of 20
50 cal row and 10 strict c2b and 10 strict ring dips otherwise Rx
27:46
I attempted sets that were to big early on and it burned me. My slip in conditioning alongside a long weekend of work and little sleep didn’t help with this grinder.
Good way to start the week though. Good work friends!
I struggle with the “to large sets” that end up killing me..but today I MADE myself break the DLs and DB snatches early. It really helped keep me moving. You did great Mike…it’s a tough one on short sleep!
A. Alt EMOM for 20 min
BMU Progression x 1 rep – soooo discouraging!!!!!!
HS Walk x max effort – about 5-7′ each round with focus on keeping a tight core and glutes…really helped steady myself when I started to feel off balance. Very pleased with these!
B. For time – 23:13
35 Cal AB – 3:51
400m Run – Outside runs today
40 DL @ 125# – 15/10/10
400m Run
30 Alt DB Snatch @ 35# – 20/10
400m Run
20 Thrusters @ 65# – 13/7
400m Run
10 Strict Pull Ups (3/2/singles) + 10 Strict Ring Dips (5/2/2/1)
Great work Candy! You crushed it!
20.2 redo:
18+10
Same score. Double unders were definitely the issue. Either used too much shoulder or too much grip.
I did 20.2 last night.
11 rounds + thrusters.
As expected the double unders destroyed my life..
Way to get after it Shaun!
It’s hard when your absolute nemesis (Double unders) turns up!
Rx 26:14
A. As Rx (except Ring MUs): 22:45
… breathing was way out of whack this morning … mentally more flight than fight.
Day 6 of keto/low carb.
Weights were DL 135, PS 65, thrusters 85
50 cals on air Dyne took 3:00
Total time 25:00 no BMU at end.
Pretty fun. Body still adjusting to new fuel source.
Impressive getting work in on low carb. I tried it for a few days and called it off real quick.
Thanks man. First few days messed me up bad. Not adapted yet. But, crossfit comes first!
Squats / Conditioning (home alone) WU 500 m row 4 min bike 2 rds 10 AS x30 sec hold 5 pushups (3-5 sec hold T/B) High knee skip (driveway) Hip Opener Butt Kicks A. SSB Squats (Deloaded) 1. 260×7 2. 300x 5 3. 335x 9 A2. 3×10 165/185/225 Body is a little beat up. will be deloading all week. B. 8 min AMRAP 12 Cal row 18 KB swings (53) 18 situps Results: 4 rds Rest 2 min B1. 8 min AMRAP 12 cal row 12 DB strict press (40) hold DB in rack position and press with opposite arm.… Read more »
where do you get that programming
I created the programming myself. Just something I have used training to prep for Powerlifting and Strongman comps. I like to do the four main lifts each week. MetCons can come from any location depending on how my body feels. Crossfit Invictus Performance is usually where I start.
Great, I liked it a lot but after they removed the competitor’s program, I don’t visit this page very much because in the country I live in, it doesn’t give the basis to pay for these schedules