Dynamic Mobility, Activation and Warm-Up
Tricep Stretch x 60 seconds per side
Twisted Cross Pec Stretch x 60 seconds per side
and then …
Plank with Forward Reach x 10 reps per arm
Plank with Lateral Reach x 10 reps per arm
Skydivers x 10 reps
and then …
Two sets of:
Banded Push-Ups x 10 reps
(vary the band strength depending on how strong your push-ups are. Go without a band if you are unable to do 10 unbroken push-ups)
Banded Glute Bridges x 15 reps
Heavy Farmers Carry x 25 meters
A.
Every 2 minutes, for 12 minutes, complete:
Bench Press x 2 reps @ 80%
B.
Every minute, on the minute, for 9 minutes (3 sets):
Station 1 – Right Leg Split Stance DB Romanian Deadlift x 6-8 reps @ 3011
Station 2 – Left Leg Split Stance DB Romanian Deadlift x 6-8 reps @ 3011
Station 3 – DB Overhead Tricep Extension x 8 reps
C.
Two sets of:
Run 400 Meters
30 Wall Ball Shots
Row 500 Meters
Rest 5 minutes
35-54: 30/20 lbs to 9′ target
55+:
20/14 lbs to 9′ target
You guys have been building in wall ball volume so you now are going heavier with the wall balls. Focus on staying back as you squat and using power and speed to come out of the hole to be explosive as you throw the wall ball to the target. Push on the two sets since you have 5 minutes of rest.
D.
Three sets of:
Banded Glute Bridge x 20-25 reps (fast)
Rest 45 seconds
Powell Raises x 6-8 reps per side @ 3111
Rest 45 seconds
Optional Row Session
Five sets of:
750 Meter Row
Rest 3 minutes
A. 55-58-60-60-60-60kg
B. Done
C. 5:27, 5:07
D. Done
It was my 17-year-old daughter’s first day at Crossfit today, so I did the class WOD with her. 5 rounds NFT of 5 sumo DLs (I did 155#) and 20 hollow rocks, followed by 10 min AMRAP 5 tng PCs (Rx was 105#, I used 85#) / 7 cals AB / 15 WBs (Rx was 14# to 9′, I used 16#) 4 rounds + 5 PCs + 7 cals AB + 6 WBs Then did our program except the metcon A – bench press – 110# B – Romanian split stance DL w/ two 25# DBs + DB OH tricep… Read more »
First day back since being sick with aches, congestion, etc since Monday. Feeling much better now.
A. Bench 55/55/60/60/60/60
B. Done, 25# DB
C. 6:53, 7:13, with a 16# WB. Took it a bit easy and didn’t push since first day back.
D. Done.
DMA
A. BENCH = 245/250/250/250/250/250 x 2
B. Had to skip, did a 5 mile run for special Olympic fundraising
Recovering from my knee scope ?? can’t wait to get back at it! Hopefully better than before
Ohhh, I hope you recover fast, my friend! 🙂
Thank you ?? ?
Great day!
DMA done!
A. Bench at 100#
B. Done. 50s for RDL and 30 for tricep
C. Times: 6:06 and 6:16. OMG those wall balls got me like ?!
D. done. used 5# for Powell.
Started to do the additional rowing and 500m into it I felt like my tank was empty so I stopped. LOL. Decided to practice hs walk instead. What a good idea! I did my first hs walk 6′!! Now I get how it feels, and just need to start building up endurance. ? So happy! ?
Age 35-54
A. 185
B. RDL 50lb each arm, 50lb tricep ext.
C 5:25 ; 5:39 (no excuses. I suck at running ??)
A.
255,255, 265,275,275,275 not sure of my one rep but 255 was too easy
B.
60lbs dB for Romanian splits
70lbs for triceps
C. Run 1:44 , wb UB 1:10 row 1:40
4:44
4:41
D.
Done
5x750m
1:41.7 avg 32s/m
1:42.7, 1:41.1, 1:41.6, 1:41.8, 1:41.2
The rows were 2:34.1, 2:31.7, 2:32.5, 2:32.8, 2:31.9
DMA) done
A) 255
B)split rdl used 70# kb’s
Tricep ext. used 50
C) 4:48 wb ub
4:58 wb ub
D) green band
20# dB
Drop-In @ REEBOK CrossFit Nürnberg
EMOM30:
1 rep Squat-Snatch
20-95 kg (without a fail) then two misses at 95 kg.
Will do today’s strength tomorrow…
A. 95
B. Done
C. 6:19/6:02
A: 39kg
B: Done
C: 7:03; 6:44
D: Did not have time
DMAWU) done
A) bench done@175#
B) done (RDL DBs 60#,70.75 – tri ext 8/arm @ 25#)
C) 5:51, 5:40
D) done
Kinda slow on C), no good reason :-/
Mobility completed
A)165#(6)
B)45# DB’s for RDL and 45# DB for TP
C)5:56/5:49 Pretty slow here as my runs took me close to 2:00 due to my knee where they would usually take me between 1:20-1:30. Was happy that my knee did not bother me on the wall balls.
D)Completed
60/5’9″/160
Warm up and mobility – done.
A. 6 x 2 at 115
B. Done. 35 lb DBs for RDL, 20 for triceps press
C. It was raining pretty hard, so subbed 400m ski erg for run.
5:16 – wall balls 21-9
5:13 – wall balls unbroken
D. Done.
A: Bench 110-120 kg
B: 32,5 kg DB triceps with one Db behind the head (frenchpress?)
C: managed the WB ub. But that really made the row spicy! 1:45 pace. Pukie was looking through the Windows. Even 5 min on both sets? great workout!
Had to split today in two sessions because of time constraints.
DMAW…. DONE
Session 1.
A: 80kg 90kg 95kg across.
B: Split Leg RDL 2 x 20kg DB’s
OH Tricep Ext 2x 12.5kg DB’s
Session 2:
C: Done. Sub 400 Run for 400 SkiERG
1. 6min 11 at a 10′ target.
2. 5min 33 at a 9′ target
D: Done
Additional. Only had time and gas for 3 Rounds
1. 2:56
2. 2:47
3. 2:31
DMA done
A. 115×3 then 120×3
B. RDL w 35#. Tricep w 25# did supine. Oops
C. 5:39/5:38. A few seconds lost with transition logistics. Ran on treadmill. Broke WBs 20/10 then 26/4 so close but didn’t want to no rep
A. 200 for all sets
B. 55’s for RDL
30 per side
C. 6:57 2:25 run WB 10/9/6/5 1:55 row
6:52 2:21 run WB 10/7/3/5/5 1:53 row
Damn wall ball
D.Done
DMA Done
A) 225# across
B) 65# DB RDL loaded axle bar overhead tricep extensions
C) 5:05
5:20
Don’t have 30# WB, Did 45 reps with 20# same weight moved
D) Done