Dynamic Mobility & Activation
Rocking Box Bridge x 5 pulses
and then . . .
KB Shoulder Stacking x 15 seconds + Turkish Get-Up x 2 reps (right side)
KB Shoulder Stacking x 15 seconds + Turkish Get-Up x 2 reps (left side)
and then . . .
Two sets of:
Band Distracted Hip Flexor Stretch x 45 seconds
Banded Monster Walks x 20 steps forward and backwards
Banded Lateral Walks x 20 steps each direction
A.
Every 30 seconds, for 3 minutes (4 sets) of:
Interval 1 – Supine Snap Pull on Low Rings x 10 reps
Interval 2 – Supine Snap Pull Transitions on Low Rings x 5 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Supine Snap Pull Swings x 4 reps
Followed by. . .
Every 30 seconds, for 5 minutes (10 sets) of complex:
Supine Snap Pull Swing x 5 reps + Muscle-Up x 1
Followed by. . .
One set of:
Reverse Snow Angels x 30 reps @ 1010
B.
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
C.
As many rounds and reps as possible in 6 minutes:
Power Cleans x 5 reps
Run 100 Meters
Rope Climb x 2 reps
Run 100 Meters
35-49:
205/155 lbs
50-54: 185/135 lbs
55-59: 155/115 lbs
60+: 135/95 lbs
Compare to June 23rd, 2017
D.
Three sets of:
DB Ext. Rotation x 8-10 reps @ 3011
Rest 60 seconds
Hollow Rocks x 30.30
Rest 60 seconds
Optional Session (Best performed with 3-4 hours rest between sessions)
For time:
Row x 5,000 Meters
Have not been feeling well last couple of weeks…tired, no energy, insomnia and nausea…making for some discouraging sessions!
A. Practiced muscle ups, started off ok but went down hill quickly.
B. Worked up to 97kg on the back squat, but used the cheater belt. Last time tested without belt, was at 90kg, all time PR 100kg.
C. 2 rounds + 4 reps @135lbs – 2 reps more than last time and last time I only did 1 RC in round 1 (accidentally). Slogged through it.
Nice work Julie!!
A. Done
B. 360
C. 2 rds at 6:30
D. Did not do
A. No MU work today
B. 135 – 155 – 185 – 205 – 228 – 243 – 250 – 255PR (5#)
C. Did wokout with class
D. done
Congrats on your PR!
A. Done. Pec felt fine.
B. Up to 410. Post knee surgery PR
C. 3+ 5PC and 1-100m run. All PC UB.
Awesome Keith!
Dyn/Mob: done
A1 ). 1- tried I couldn’t get it I just did transition from the boxes
2- wants pretty but it done
2). SPS: 3 sets last set cut to 2 rps hurt my shoulder
3) SPS+MU: 1 set ofSPS had tp drop and recast to do one muscle failed after that
after three fails I stopped.
Is reverse angels
B). BS: 142,185,243,245xfx225,270xf,x255xfx235,285xfx245xfx240
couldn’t hit my numbers
C). 6 min am rap: 1rd +4PC
D). 3s: 5lbs, dropped to 2 1/2 plates after 1 set
hollow rocks last set broken -tough
no optional 🙁
DMA
A- Done, one of the best MU drills sofar in addition felt so good I got my first strict MU ??
B- Done PR 345 made it to 365 so 20lbs more
C- 1 round / 5 cleans – 100 mts – 1 rope need to repeat failed the 205 just for rush and not focusing
D- left for later.
Awesome work!! Major day for you Luis!
DMA
A. Done
B. Matched or that I set June 10th 260
C. 2 rounds @135 sub row and 16 alt rope pull-ups
D. Done 5#
Optional row pr 17:44 previous time 20:00
A) all work done but failed on all but one muscle up. definitely need work on rings.
B) 375 PR – failed 385
C) 2 rounds 4 cleans (RX 205#)
D) done
Out of time – depending on tomorrow’s workout schedule will add optional to tomorrow sometime
Congrats on the PR Kevin!!
Crazy Day…
5 rounds @155
5 Pwr Clean
10 Front Squat
5 Push Jerk
:90 sec rest
:44 :49 :55 1:25 :49
4th round I dropped bar
A. MU drills, strict and regular ring MU EMOMs
B. Up to 315 (94%)
C. 3+1 at 185, 1 more rep than last time
Back from family vacation in Mexico. Zero workouts, just a lot of beach/pool time.
How fun Perry!!
B. Worked up to 365 – home gym limitations setting in…I need more weight. Guessing 385-400.
C. 3 rounds and about 10 steps
I threw in some bench press worked up to 275 x 2 reps
I know this is themoff season programming but does anyone know the block progression? Energy system progression?
Okay, “uncle”. What’s “KB Shoulder stacking”?
Hey Sara, sorry for the late response! You want to lay on your back and hold a kb overhead (think TGU position), pull the shoulder blade back and down then hold!
A. Done
B. 305# – 5# pr. Felt solid – definitely have more in me. Legs are much stronger and form much better after this cycle!
C. 2 rounds + 5 PC + 100m (rx – 205#).
D. Done
Congrats Joe!!
A. Done
B. 195×5/225×3/275×1/305×1/335×1/ 355×1/365(f). 20# lifetime PR!!! Never thought I’d ever squat that heavy! I’ve hurt my back squatting incorrectly in the past and vowed to never test a 1 rm again, so heavy squats are in my head, but they have been feeling real strong lately so I went for it! So pumped!!!!!
C. Modified a bit.
5 rds for time of:
5 touch and go power cleans at 185
1 legless rope climb 20ft
D. Ran out of time
MAJOR PIERRE!!!!! That is so awesome, so happy to hear that!!
Hoping to get to Back squat retest later today. I travelled 400 miles to complete two pairs qualifier workouts for the Scottish Throwdown today. So, may have to do this tomorrow. We’ll see…
Q1 Fran + Narf (Fran in reverse). we finished in 4:55, with me PR my Fran time 2:30
Q2. Deadlift ladder 9:39
30+30 DU
40 DL @ 60kg
30 DL @ 80kg
20 DL @ 100kg
10 DL @ 120kg
8 DL @ 140kg
6 DL @ 160kg
4 DL @ 180kg
2 DL @ 200kg
Solid Fran time. I set a lot of goals based on your times/weights so thanks and keep them coming!
Thanks. It’s better when everyone posts their scores. It’s great motivation and helps with strategy. There are better guys to aim for though 😉
Nice work man – that’s a great Fran time!
Thanks man. Happy with that, but broke on the 8th rep of the 9 pull-ups! Haha
I believe I remember seeing you last year when I competed in the qualifier. Always chasing you! you are humble
Dude, we are all just older guys and girls who are quite good at PE. Unfortunately, we aren’t going to the Olympics, but we can get a little taste of high level sport in this CrossFit game. We are more serious than your average gym goer, but we are very unlikely to be full time professional athletes. The chances are that we all have full time jobs and families too. Shoot me down guys, but that’s how it is for most of us. I am still gooimg to try to be the best I can be, but I/we have other… Read more »
Couldn’t agree more Rob. This competitive exercising stuff scratches an itch for me….but it’s not priority number 1 because family and work take the cake. Fortunately I have a wife that loves exercising as much as I do and a job that allows be to get some training in so I am able to keep doing this and I love it. I’ll keep pushing and training hard as long as I can and will dable in the comps. I’m so happy to have found this programming and this community. A few years back I herniated a disk in my neck… Read more »
Great story! Excited to see what we can all do! There’s more. There much more….
I think that was spot on.
SPOT ON Rob!!!
Is that British or American miles? ?
British miles are always harder 😉
Strong man!?
Awesome Fran time Rob!!!
Kb stacking is what I am unsure about DB external rotation you can see on you tube. Stacking I have seen 3 different examples
Same here! Just did TGUs.
I will get a video for next time but it is basically a TGU position then hold the arm in that position while pinning your shoulder blade back and down.
A. Done
B. MRT/Doc said another 1 1/2 weeks without squatting, then start slowly. Did some leg-extensions.
C. 3 rounds @ 60 kg (+ 50m running + 2 rope-climbs + 100m running compared to june 23rd).
D1. 8/8/8 kg and
D2. 20/20/20 reps.
can someone explain whats DB EXT ROTATION? I’ve never heard of them before ..thanks in advance 🙂
Keep the arm close to your tunk, flex the elbow at 90 degrees/parallel to the floor and external rotate away from the body while keeping it in contact with your trunk. Keep your shoulders healthy, Rotator cuffs
thank you so much!!! I you tubed but it showed side lying rotator cuff series It didn’t sound like the same thing!! thank you for your time and support!!! much appreciated!!! 🙂 stay strong!! God bless! XO
A. Did 2 muscle ups every 30 secs instead of the snaps, I can’t quite get them!
B. 115kg try 120kg but nothing today
C. At 80kg did 2 rounds plus 5 power cleans + 50m
D. Done 7,5kg db
I agree I am not quite getting the snaps …Travis makes everything look easy.. LOL they’re hard and hanging and then trying a muscle up didn’t work for me… hope you get it! ..hang in there. 🙂