Workout of the Day
Dynamic Mobility and Activation
Three sets of:
Crossover Squat x 10 reps
Hawaiian Squats x 8 reps per leg
Lateral Lunges x 20 reps (10 per side)
and then . . .
One set of:
Squat Snatch Press x 5 reps
A.
Every 90 seconds, for 9 minutes, complete:
Snatch Balance + Overhead Squat
B.
Every 2 minutes, for 20 minutes (10 sets), complete:
Snatch Pull to Mid-Patella + Snatch
C.
For time:
100 Alternating Reverse Lunges
40-54:
(75 lbs/55 lbs)
*Every time you break, you must complete 8/5 strict Handstand Push Ups
55-59
(55 lbs/45 lbs)
*Every time you break, you must complete 7/4 strict Handstand Push Ups to a 2″ riser
60+:
(45 lbs/35 lbs)
*Every time you break, you must complete 6/3 strict Handstand Push Ups to a 4″ riser
D.
Three sets of:
Ring Hamstring Walks x 5 reps
Rest as needed
Single Leg Hamstring Curl x 8 reps per leg
Rest as needed
——————————————
We are pleased to announce our next Invictus Athletes’ Camp! Camp will be held October 23-25 at Behemoth CrossFit in Houston, TX. Please click here for more information
and to register.
Mobility and activation: Done
A: Up to 105#
B: UP to 130# missed at 135#… shoulders were tight (see A)
C: 10:44 with 2 KBs Started with 72#s switched to 54#s after 50. HSPUs went well.
D: Done
Mob and Act done
A. up to 95 – with behind neck split jerk then OHS (being careful with knees)
B. up to 105 for 5 sets snatches, then up to 145 power cleans (did snatches this weekend at comp).
C. With 55# – 6:08
D. done
Mobility & activation done
A. Worked up to 110#
B. Worked up to 135#
C. 8:01, 16 HSPU
D. Could not do this at home, so improvised and did Swiss ball single leg curls & hip bridging work.
A. 85, 85, 96, 96, 105, 116
B. 85, 85, 96, 96, 100.4, 105, 109.4, 116, 120.4, 120.4 (F)
C. used 55# on barbell; did all manner of holds to not put the barbell down 8:something…UPS guy dropped off my new OLY bar so forgot to look at clock
Mobility done
A) worked up to 105. A little shaky on the balance as I’ve never worked those that high before but the OHS was solid
B) worked up to 85. Really focused on form and getting solid and comfy in the bottom
C) 7:00. At 35. Really focused on making every rep good form to protect back. Only did three sets of HSPU (Rx)
D) done
A. Stayed light 85#
B. 95#
C.3:59 RXd
D. Done
Did M&A
Did CF Teamseries workout #4 today. Did #2 yesterday. Did #1 and #3 on Saturday. Nothing like waiting until the last minute! Darn jobs, families, kids, etc…
M&Adone
A.up to 190
B. 135,145,150,155,160,165,170f, 175f,165,160
C.6:23-16 hspu
D. Done
Mobility and Activation done
A. 55-85# felt good. Much improved over last time.
b. 65-95 failed last set at 95 tried 3 times.
C. 9:05 completed with two 53# db. Had to stop way too much. All HSPU strict unbroken. I did 6 sets of them! 🙁
D. Done
Hey Tracy nice work on the lunges with 24 kg kb. Just curious would u class these wods as a single wod per day for zone diet
hmmm I don’t do the zone diet. I would say that all the heavy lifting means eating more! In my opinion. I follow Eat To Perform. 🙂
Mobility and Activation Done
A. 135/145/155/165/175/180/185
B. 135 thru 165 solid stalled at 170 last 3 sets.
C. 4:21 unbroken
D. Done
A. Worked up to #135
B. #135 all sets
C. 4:45 rx
D. No time
Mobility done
A. Worked up to 225#
B. Worked up to 175#
C. 3:14 (100 unbroken) Was extremely happy and surprised. Planned to break at 40-50 but felt good and kept moving.
D. Done.
Solid work Willie!
A. 75-95-105-11-115-125
B. 115-115-125-125-135-135-145-145-155f-155
155 is just 10# off PR, so that felt good
C. 6:22. Broke once at 60.
D. Some running today
Awesome work Eric!
M and a done A worked my way up to 50kg, never really done these but they felt ok. B did 40, 50,55,60,60,60,62,62m, 62kg feeling like I’m finally getting some progress with snatch. I want bw snatch by end of year. Which at 69 kg should be achievable. C did with 20kg kb each arm and finished it in 7:39 did 36,28,20,16 reps with shpu 3 sets ub. D I did ring hamstring curls and some more MU swing practise. Once I get my mind set on something I don’t stop till I get it properly. Still doing a wee… Read more »
Mobility & Activation: Done
A) to save on knees I did 1 snatch Push Press & 1 overhead walking for 40 feet
All sets done at 185#
B) power snatches instead – 165-175-175-175-189-180-185-185-195-200
C) 6:07 did all lunges unbroken
D) done
E) threw in a competition with my buddy 150 foot handstand walk for time – 1:56
Goodness me you did all those lunges unbroken! Wow that is awesome.
Ha ha ha Tracy – I was very determined not to do HSPU…
M&A done
A. skip
B. skip
C. 6:54 with 2 x 24kg KB (25,25,20,30)
D. Done
(Very short on time)
Mobility and press done
A. Until 35kg
B. Sets with 35kg then 42.5 kg
C. I did front racked reverse lunges with a bar – 50-25-25 – 5’45” (I workout when you are sleeping :))
D. Done
A) (2×53)-63-68-73-78-83-88-93
B) 63-68-73-78-83-88(pr!)-4 x 93 (missed all attempts but came so close : ) finished with 2 x 2 @ 103# Snatch High Pulls
C) Used 2/45# Db’s (13:45) 25/25/18/18/14 = 20 sHSPU (1 abmat)
D) Done
A. up to 190#
B. up to 200#
C. done with 2pd kbs 7:00 50/20/20/10
Crazy travel schedule last week, this week and next. Will do what I can. BTW, last Friday my wife and I dropped in at CF LoDo in downtown Denver, did a partner WOD. Great box, great location, great vibe – drop in in you’re around, they’ll treat you right! Today I did this past Saturday’s workout: A) Managed unbroken MUs, 2/2/3 – psyched! HS Walks were mostly in a circle but progress. First time doing pistols in a while (been guarding my bum knee) and they felt good. B) 8:50 (compared to 9:48 from August) and 11:03 (compared to 11:26).… Read more »
Awesome to hear about CF LoDo!! Thanks for the recommendation William – I love Denver!