Primary Training Session
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
Followed by…
Three sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
*Set 1 – Empty Barbell
*Set 2 – 115/75 lbs
*Set 3 – 115/75 lbs
A.
Six sets of:
2 Clean Lift-Offs + Clean + Jerk
Rest 2 minutes
For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep
Perform these with the same weight you finished with on the lift-offs.
B.
Build to today’s 1-RM Tempo Back Squat @ 32X1
Followed by…
One set of:
Back Squat x Max Reps @ today’s 1-RM Tempo Back Squat
(perform these without any tempo prescription)
C.
“CrossFit Games Open Workout 11.3″
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)
D.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1: 2-4 Strict Parallete Handstand Push-Ups with 2-4” Deficit
Station 2: 5 Pistol Squats (right leg)
Station 3: 5 Pistol Squats (left leg)
Station 4: MAX REPS Strict Pronated Wide-Grip Pull-Ups
Hold a kettlebell for added weight on the pistol. You might find it actually helps with balance.
E.
Three sets of:
30 Dumbbell Tate Press
30 Banded Pull-Aparts
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Sumo Stiff Leg Deadlift x 10 reps
Rest as needed
Banded Monster Walk x 50 Feet
Hip Circle Glute Bridges x 20 reps
Rest as needed
B.
Three sets of
Hollow Rocks
x 30 reps
Left Side Plank x 45 seconds
Right Side Plank x 45 seconds
Straight Body Ceiling-Reaching Crunches x 20 reps @ 1010
Rest as needed
Assault Bike Conditioning Option
Against a 2 minute clock:
15/10 Calorie Row or Ski-Erg
12/8 Calorie Assault Bike
Max Chest-to-Bar Pull-Ups in remaining time
Rest 2 minutes and repeat for a total of SEVEN sets
Rowing Endurance Option
For time:
Row 10,000 Meters
This is as much mental as it is physical. Give this test the respect it deserves and stay focused throughout the full 10k. Compare results to June 14, 2019.
A. 130, 135, 145, 150, 155, 160x
Every :90 – 160# (90%) these felt good!
B. Worked up to 200# – just under 90% – 4 reps at 200#
C. 27 clean and jerks – 3 reps better than last time I did this
D. First time doing parallette HSPU – did them kipping but fun to acquire a new skill!
Pistols – done
Pull ups – 8 each round
E. Tate press – 10# DBs
Great days work Holly! Awesome improvement on 11.3 and great job on those parallette HSPU!
Session 1
For time: 12:44
1000 Bike Erg
500m Ski Erg
-straight into-
30 Clean and Jerks 155/105
@ 20:00
3 rounds: 13:46
40 calorie Ski Erg
12 Devils Press 2×50/35
Target time sub 9:00
Time Cap: 12:00
@ 40:00
For time: 10:39
1000m Bike Erg
15 Bar Muscle Up
1000m Bike Erg
12 Bar Muscle Up
1000m Bike Erg
9 Bar Muscle Up
Session 2
16 min emom done
Tate press 25#/red band
Monster walk & glute bridges done
Fun! Where’s this mash up from?
Programmed it myself, felt like mixing it up. Going to switch today’s bar mu to ring mu on the metcon.
AM. Assault Bike Retest Every 3 minutes for 18 minutes (6 sets): 60 second KB Front Racked Wall Sit (24kg) 60 second Assault bike 6-8 Bar Muscle-Ups Please note the time taken to complete all three movements and also the total calories for each 60 second assault bike. Score: 19-17-16-16-15-15. Previous: 20-18-15-17-19 (only 5 sets) Better on wall sits (I know that I did not do the full 60s last time. Today, 55-60s each w/ 35lb KBs), quick asf transition between Wall Sit and Bike, Bike and Bar. All sets 8 BMU SAO. A. 185lb Sumo DL B. Done PM… Read more »
For the lift offs and clean and jerk I would have started around 60% and built from there.
For the emom it’s just max reps in the 60 seconds so they don’t have to be unbroken.
You can always just ask Hunter. That’s what he’s there for!!
Solid days work!
“First Cut”
15:54. No missed snatches and 400s where around 1:45-1:50. Moved the bar each round. Did not have as much transition space though.
About 60-70 min break
“Second Cut”
7:16
Row was around 2:50 or so then broke up the 2nd and 3rd of KBs into 2s.
Handstand walks unbroken segments of 44ft.
20-30 min break
Clean complex work
225/245/275/295/315. Stopped here it was heavy and technique was going.
315/315/315/315 for the 90s work. No misses and lifting felt better. Focused on finishing my 2nd pull and elbows.
So would you have made the “cut”?! ?
Well gotta make it there first.
But yes would have been in the top 20 after day one.
Found more weaknesses. That’s good.
??
At Games watching this weekend:
Thursday:
Early AM at the lake before I left I did:
EMOM 10
10 DB Snatches 35lbs
10 Burpees
Friday:
Packed my lifters in my bag and did the Clean & Jerk work on a platform I reserved this afternoon: built to 220lbs/100kg and went 4/4 every :90.
Kind of on vacation so slept in and just did the lifting between events today. Back to normal on Monday! May jump into an affiliate tomorrow AM.
Hit me up when you’re around tomorrow and I’ll try come out to say hey!
Warm up done
A. Up to 95 Kg (fail the jerk for 100, it’s not to much, but I am happy I felt good in the clean&jerk, much better as a month ago seems to worth it all the work)
B. Up to 125Kg
11 reps
C. 38 reps, I keep the good feeling from the A part. ?
D. 4 Parallette 6” shpu each/16kg kt pistols/15 reps pull ups
C Done
I will update some video of the c&j to Facebook because I think if I fix some things will increase by sure. ?
Awesome to see all of your patience and hard work paying off. Post some video so I can see if we can help!
Great days work!
Hi, new to the program, and I’m loving it!
A. 185#
B. 255 and only 3. Legs were shot from our class.
Did the assault bike conditioning….big oof!
Got 3/3/2/2/3/3/3. Do not have CTB yet so did pull-ups.
Thanks for the great programming!
Welcome to the community Jack! Excited to track your progress and help where we can!
If you struggle with gymnastics I’d highly recommend the addition of the gymnastics program. You can also post video to our FB page for review. Make sure you tag our gymnastics coach Travis!
A. Up to 125kg
B. 150kg
150kg x 5 reps
C. Didn’t do
D. Hspu to 4″ x 4 reps
Pistols with 12kg
Pull ups 14-11-11-10
2 hours later (home)
5 min amrap
2 x 22.5kg dumbbell Clusters
42 reps
E. Done
A. 165/185/195/205/215/225# and 225# for all sets
B. Built to 285# pause squat (which I think is a 10# pause back squat PR) and then did 3 reps at 285#
C. 36 reps Rx (2 rep PR from two months ago)
D. Did 4 reps of 4″ deficit HSPUs, skipped the pistols, did GHRs and reverse hypers instead, and did 10/8/8/7 reps on the pull ups.
E. 30# DBs and black band
Awesome work on that pause squat!!
Did a Friday/Saturday combo say since I’m heading out of town for the weekend
Started with back squats to keep the clean and jerks together – 360 (95%), then 1 regular rep at 360.
A) 225/245/255/265/275/285, 4/4 at 285
C) 32 rounds (64 reps), this workout never gets easier
2rm bench: 245
Lunge/ dip – 195/205×3 on the lunges, did 12 stationary dips
Finished up with the core work from today’s SAO
Fun mash up today! Have a good weekend away dude!
A. Worked up to 195#..probably could have went heavier but I wasn’t sure how they’d feel
B. Worked up to 255#…..then only 4 reps for my max set. My legs were dead.
C. I did the assault bike conditioning because I wanted to work on my chest to bar. Had about :35 each round. 11/14/14/8/12/11/8
D. Done
Solid work Vicky!
B) 160kg 3 reps
C) 31 reps
Then did games ini wod 1 rx, 18:01
Games wod 2, 7:58 as prescribed
Wow you got a lot in today!
AM Session: Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% – 205 *Set 2 – 5 reps @ 65% – 235 *Set 3 – 3 reps @ 75% – 275 *Set 4 – 2 reps @ 85% – 315 *Set 5 – 2 reps @ 90% – 335 (+5 from previous weeks because it has been feeling good) *Set 6 – 1 rep @ 95% – 350 – this felt a lot better than last week Three sets of: 30 second Chin-Over-Bar Hold 100-Foot Plate Pinch Walk (35/25 lbs) 60 second… Read more »
Looking strong in those squats!
For sure get that sandbag and grip work in. For me personally and many of our clients it’s a game changer in midline and forearm strength!
Primary
A) 260
B) 315 / 5 Reps
C) 42 reps
E) Complete
Only time for a morning session today
A.
110 kg
B.
135 kg.
6 Rep
C.
40 Rep 75 kg
D. Done E. Done
In the afternoon A. Bike conditioning