Dynamic Mobility, Activation and Warm-Up
Start the clock and …
Band Assisted Hip Flexor Stretch x 45 seconds per side (add in 3-5 pulses)
Band Assisted Perfect Stretch x 45 seconds per side
At the 5:00 mark, complete:
T-Spine Opener x 5-8 pass thrus
At the 7:00 mark, complete:
Honest Hip Cars
x 2 reps per side
At the 10:00 mark, complete:
Hurdle Over-Under Drill x 5 reps per side
A.
Every 2 minutes, for 12 minutes, complete:
Front Squat + Jerk @ 75-80% of 1-RM Jerk
B.
35-54:
Four sets of:
Assault Bike x 30/25 calories
Deadlift x 15 reps (225/155 lbs)
Handstand Push-Ups x 10 reps
Rest 3 minutes
55+:
Four sets of:
Assault Bike x 25/20 calories
Deadlift x 15 reps (185/125 lbs)
Push-Press x 10 reps (95/65 lbs)
Rest 3 minutes
Notes:
Work on your deadlift cycling. Just meet the standards, don’t go above the standards. I hate seeing people arch their back with load to meet the deadlift standard so work to squeeze the glutes and lock out the knees with shoulders just slightly behind the barbell for the rep to count. Depending on what kipping style you preferred last week (short vs long kip), incorporate your favorite into todays session.
C.
Three sets of:
Glute Ham Raises x 6 reps @ 3011
Rest 45 seconds
Strict Toes-to-Bar x 6 reps @ 3111
Rest 45 seconds
Reverse Snow Angels x 15 reps
Rest 45 seconds
Warm up and activation done. A. Rocking Box Bridges x 5 reps – Done. Nose to Wall Handstand Hold x 60 seconds – Done. Two sets of: Strict Handstand Push-Ups x Max Unbroken Reps Rest 2 minutes 0 and 1! Usually max unbroken rep is 3-4. B. Four sets of: Assault Bike x 25 calories – 2:00-3:00 Deadlift x 15 reps 155 lbs – 8/7 then 5/5/5 Handstand Push-Ups x 10 reps – ended up accomplished only 5 reps per set. Rest 3 minutes 4:25/4:34/5:09/5:06. Wanted to continue some C. and some stationary dips, but body says no. I think… Read more »
Hope you got some good rest in and will give your body a little extra tlc!
Thanks! Glad I got this workout in for 18.4!
A. 205 B. 2:51, 2:58, 3:14, 3:15. Went to sh!t in rounds 3&4. As usual, bike torched legs and slowed me. Broke up DLs last two sets to keep form. HSPUs were strict and unbroken. Used a lifting strap on left hand to protect elbow. Worked perfectly. C. Done. Elbow feeling good. Going to take a few days off and give it some rest. Will keep mashing the area and keep it loose and hopefully that will free up the tendon to finish healing. Given that I’m not in the open, I’m going to prioritize getting this thing back to… Read more »
Love this attitude!
DMA Complete
A. 130/130/135/135/140/140 (jerk was a little shakey today)
B. 3:16/3:03/3:08/3:18 (oh those DL’s)
C. Did not do, will do tomorrow
DMA – done A – 3×100# / 3×105# B – 4 sets – scaled a bit and NOT FOR TIME (although I had a timer running for the 3-min break) 20 cal AB – it almost seems harder to do this slowly! – around 55-57 RPMs 10 DL (155#) – UB 5 kipping HSPUs – 3+2 (I think once I get strict HSPUs, these will become a lot easier) C – only alternated b/w the strict T2B and reverse snow angels. For some reason the glute ham raises immediately cramp up my hamstrings. Is there something else I can replace… Read more »
Do a modified glute ham raise by using a band with heavy resistance – you can check out the video here: https://www.youtube.com/watch?v=2w13RS1SZEs&
Feeling tired, sore and a little beat up after Monday 18.3 redo and yesterday. So only did mobility and part B.
B. 2:23/2:30/2:32/2:37
Great assessment for what you needed today!
A. 225/225/235/235/245/245
B.
3:13- 8/7dl ub hspu
3:00- 10/5dl ub hspu
2:59- ub/ub
3:28- ub/ub
Probably should have just went ub on the dead’s the whole way.
A. Up to 185
B. 2:48/2:53/3:03/3:21
C. Done
Extra back squat 5 rounds for 3 reps 325#
A. Up to 185 stayed lighter fingers still sore.
B.2:10,2:24,2:13,2:27 RX
C. Done
A. Done. Jerks feeling so much better on technique
B. Push presses, 125# deadlift. All right at 2:15. Only rested 2 minutes between rounds because I wanted to make sure I got it done.
A)205,205,215,215,220,220
B)2:08,2:08,2:32,2:36
1st rd I did 10/5 on the deadlift and don’t know why, the other rds were unbroken,had a mental lapse. Hspu unbroken and smooth
the first two rounds on the bike were averaging 75-78rpms the last two rds were 70-75
C) Done
Nice work Josh!
A. Done did just front squats
B. done did versa climber instead of AB did not really time it though .
Did 10 HSPU unbroken most I have ever done
C unfinished ran out of time
Elbow did not bother me in any movements which is good
hoping that thrusters do not show until 18.5 knock on wood
Ohhh I am jealous that you have access to a versa climber!! That machine is legit! Happy to hear your elbow wasn’t bothersome today!
I am the director of the faculty and staff wellness center and an Instructor at the local college. The dept. Head the former dept head and me are all crossfitters so it nice we just ordered 3rd concepts 2 and most excited we are getting 2 assault bikes.
That is AWESOME!
All I had time for…Dr appt and then hop on a plane!
C. 2:47, 2:34, 2:38.
DMA – done
A. 2 @ 120, 2 @ 125, 2 @ 130lb.
B. 3:05 – 3:25 – 3:14 – 3:28 (UB on DL’s and Push Press)
Experimented with cadence on the Assault Bike.
C. Done
A. Done. Squats felt heavy.
B. 3:15, 3:14, 3:16, 3:16 UB on DLs and HSPU. Good workout. Liked it!
C. Done
A. 90kg. 92.5kg. 95kg. 95kg. 97.5kg. 97.5kg.
Barbell felt super heavy today.
B. 2.50 (DL 10/5. Don’t know why I broke). 2.44 (UB). 2.40 (UB). 2.42 (UB). Legs!!!!!
C. Done.
Body feeling the increase in volume. All good though!
Great work Stephen! Nice work on keeping those sets consistent!
Thanks Nichole. Really enjoyed the workout.
B. 1.32 (DL 10-5)
1.57 (DL 6-5-4)
2.43 ( DL 7-5-3)
2.29. ( DL 4-5-3-3)
Ivan fantastic!
Thanks, Tom!
Thanks, Nichole.
Fast Ivan!
DMA- Done
A-80kg, 80kg, 82kg, 84kg, 86kg, 86kg
B-2:50, 2:51, 2:54, 3:19, did Rowing and sHSPU…
Great job Galdric!
Holy quads on fire today!
A. 175/175/180…… Stayed at 180 my jerk was off tried to work on it.
B. I felt like a slug today. 2:55/3:38/3:27/3:58….. Did single arm db press at 50# 5 each arm instead of hspu. Saving my neck for the real thing.
C. Done
Good call Tom!
B. All 4 sets unbroken, and all under 2’50”.
Fantastic Ricardo