Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out and then lets get moving!
Glute Activation Warm-Up (Modified Vandyke Activation Protocol)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Shoulder Circuit (you may elect to do this after you back squat)
Bicep Openers
x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
A.
Five sets of:
Back Squat x 3 reps @ 22X1
Rest 2 minutes between sets
B.
Every 3 minutes, for 9 minutes (3 sets):
Shoulder Press x 10 reps
Aim for three heavy working sets.
C.
35-54:
As many reps as possible in 3 minutes:
Row x 18/15 calories
Burpees over the Erg x 15 reps
Toes-to-Bar x Max Reps
Rest 3 minutes; Repeat for four sets.
55+:
As many rounds and reps as possible in 3 minutes:
Row x 15/12 calories
Burpees over the Erg x 12 reps (you may step over the erg)
Toes-to-Bar x Max Reps
Rest 3 minutes; Repeat for four sets.
Note:
I’d like to see consistency with your toes-to-bar. You have plenty of rest in this workout so you should be able to hit each interval with intensity knowing that you get some good recovery.
D.
Three-Four sets of:
Banded Hamstring Curls x 15 reps
Rest 60 seconds
Supinated Grip Bent-Over Rows x 10-12 reps @ 2111
Rest 60 seconds
Optional Session (Best performed 3-4 hours later and ONLY if you have the time in your schedule, energy and ability to recover well)
Four sets for times of:
Row 500 Meters
Sandbag Squats x 20 reps
Rest 3 minutes
35-49: 120/100 lbs
50-54: 100/80 lbs
55-59: 80/60 lbs
60+: 60/40 lbs
A. 202 lb 3RM
B. 77 lb 10RM
C. 5/6/6/7
D. Done 88 lb
A. 205
B. 75/85/95
C. 10/10/10 My shoulders were pretty fried today. I did my burpees over erg unbroken but it was tough getting right up on that pull up bar for my T2B. At least I was consistent with my 10s lol!
D. I am letting my hip rest a bit. I had an injury not too long ago.
A. 125/155/175/185/205
B. 55/65/70
C. 17/18/16/16
Invictus weightlifting sesh.
Warm up AB 30/30/10 93 total cals ave 70 rpm
C. (55+) 20/7/7/10
Hit round 1 with too much intensity lol ? red lined ?
A. 275#
B. 110#
C. 21, 16, 15, 14. Abs cramped round 2. Did mostly singles the rest of the way.
D. Done. Rows at 135.
Back from a 10-day vacation on Cape Cod. Did three drop-ins at Crossfit Nauset and went for a 45-min run three times. Otherwise, just relaxed (and ate a bit too much!) DMA – done A – 105/125/135/145/150# (75%) B – 65/60/55# (went down in weight every time as the last rep of every set was by the skin of my teeth and I wanted to make sure I could complete all 10. C – 8/9/5/5. Struggled both with the burpees over the erg and the T2B today. Burpees got a little slower each set and T2B were all singles. I… Read more »
A: 165# didnt feel great today, so stayed at this weight
B: 65# was plenty ?
C: 16/16/16/15.5 (got that 16th just past the 3 mins)
Back squats 245-305
Shoulder press 115-135
TTB 23-20-18-19
Fun day of exercising!
DMA. Done
A. 71/75/79/75/75kg, Two seconds on the bottom is much more difficult
B. 35/39/ at the end of second set I had a pain in my left shoulder and I didn’t the 3rd set
C. 24/20/14/15 T2B , hey Nichole, I watched the film but I couldn’t improve yet.
D. Done
It may take some time but keep working on it!
A. 285/295/305/315/325
B. 135/145/155
C. 27/18/20/20
T2B died out quickly
DMA done
A). 185/205/215/225/235
B). 95/105/115 (strength is starting to climb back up after losing all that weight yay!)
C). 15/12/13/14. Finished Row/Burpees in about 1:40-1:45 each set. Toes to bar are still a work in progress. I can do them easily enough but sometimes I can string them together and sometimes I still have to reset my swing each rep. Still though, they’ve come a long way since the Open.
D). Green rogue band/135#
Optional session). 2:42/2:46/2:38/2:35
Mobility/activation done and Shoulder PT done
A. Belted squats with 100# KBs at 22×1 x 3 reps
B. Shoulder Strict Press with kids OSO barbell – just working that range
C. Rowed for the 1st time most the pull was with the left arm, Subbed burpees with 20 box jumps and T2B with V situps
31, 30, 33, 34 reps
D. Banded hamstring curls
????
?
DMA) done
A) 305( failed the last rep of the
last set)
B)115,120,120,
C) 26(18/8)
21(15/6)
21(15/6)
15( unbroken but was to fatigued to get back on the bar in the remaining 12 sec)
Total of total
D) green band & 135 for the rows
Nice work on your T2B!!
DMA – Done
A. 100 – 110 – 120 – 120 – 120 kg
B. 50 – 54 – 54 kg
C. 13 – 11 – 11 – 11 Burpees feft terrible
D. Skpped
Those three movements make for a tough workout!
Great WOD indeed!
B. 50/55/60
C. Burpees seemed exceptionally slow. 9/8/9/9 for TTB broken up still
A. 210/215/220/225/230
B. 105/110/115
C. 14/14/13/11
D. 135 Rows
Also got in the MU work I missed the other day. Rough work week/sleep week – felt it today. Glad to get all of the workouts in though. Looking forward to some sleep tonight!
Hope you get some good rest tonight!
DMA – Complete
A.) 295x 3 for all sets
B.) 105×10 / 105×10 / 115×10
C.) About 1:20-1:28 for Row/Burpees
– 26 (5s+1) / 22 (5,5,4,4,2,1,1) / 20 (4,3,3,2,2,1s)/ 20 (2,2,1s)
D.) 1/2″ Band for Curls & 95 / 95 / 105 / 105 for SGBORs
A. One more day of BB hip thrusters then probably hop into squats next week. Went up to 265 today
B. 75/80/80
C.
21/21/19/18
(First one should have been 22 but didn’t hit both feet on last rep.)
D. Done. Green band and 75
Nice!
DMA – done
A. 135 – 155 – 175 – 190 – 200
B. 75 (for all three sets)
C. 16 (10 + 6), 17 (8 + 9), 14 (8 + 6) a couple of No Reps!, 15 (11 + 4)
D. Didn’t complete
A. 105/125/155/185/205
B. 55/60/65
C. 11/12/9/9
D. Done