Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch on Pull-Up Bar x 30 seconds
Prone PVC Pipe Pass Thrus x 15 reps
and then …
Deep Squat Progressions x 5-7 reps
Followed by …
Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)
A.
Every 90 seconds, for 3 minutes, complete:
3-Position Snatch (high hang, mid thigh, mid knee) @ 45-55%
B.
Take 15 minutes to build to a heavy snatch. This does not necessarily mean this will be a new PR but just build to what feels heavy for today.
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets.
D.
CrossFit Mainsite Workout
For time:
Row 2,000 Meters
21 Cleans
15 Thrusters
Row 1,000 Meters
15 Cleans
12 Thrusters
Row 500 Meters
9 Cleans
9 Thrusters
35-49: 135/95 lbs
50+: 95/65 lbs
Additional Sessions
Run Session
For time:
2 Mile Run
Rest 3 minutes
1 Mile Run
Strongman Session
A.
Five sets of:
Harnessed Bear Crawl Sprint x 25 meters
Rest 60 seconds
Most of your weight should be in your hands and shoulders. Load the sled up as heavy as you can without needing to stop during the 25 meters.
B.
Five rounds for times of:
60 second Prowler Sprint
400 Meter Run
Rest 2 minutes
Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 60 seconds – this should be an all out effort. As soon as the 50 seconds are up, go straight into your 400 meter run.
Row Session
Four sets for times of:
Row 1850 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.
Did shoulder/hip prehab stuff instead of A and B
C. Happy with how squats felt today – heavier than last week, almost back to my %s
275 x 5
315 x 3
365 x 1
Then did 315 for the 3 sets of 8
D. 19:50
Quick singles on all the cleans with 135
Used 50# for one arm DB thrusters – probably could have gone heavier
Probably just a few more days off the shoulder – getting closer….
So glad the shoulder is feeling better and that you are almost back to your squat %!
At Boise CF:
DMA done
A. 85#
B. 105-115-125-135-145-150-155m-155m-155#-160m
C. 175-200-225-200-200-200#
D. 21:50
Had a difficult time pushing myself on the rows, the 2k because I knew I had a lot of work yet to do, and the other rows because I was sucking wind. I am not used to this hot, very dry air here, mouth was so parched!
Good push today Cheryl and AWESOME JOB on your snatches!!!
Thank you!
At Boise CrossFIt:
DMA done
A. 85#
B. 105-115-125-135-145-150-155xx-155-160m
C. 175-200-225-200-200-200#
D. 21:50. Had a hard time pushing it on the row…the 2k because i knew i had a ton of work left to do and the other distances because i was tired. My mouth was so parched too the entire time…not used to this hot dry heat!
DMA✅
Skipped snatches to let shoulder heal.
C. 165,185,195,175# x 3sets
D. 19:53, modified to let shoulder rest
2000m row, 8:11
21 boxjump overs 20”
15 goblet squats @ 24kg
1000m row, 4:06
15 bjo
12 goblet squats
500m row, 1:59
12 bjo
9 goblet squats
Strongman session:
A. 100# sled + 90#
B. 3:06, 2:56, 2:54, 2:55, 2:59
sled @ 100#
Prowler sprint between 60-80yards each rd
Great work, especially on that strongman!
Thank you coach!