Dynamic Mobility, Activation and Warm-Up
Front Rack Partner Assisted Stretch x 30 seconds per side
and then …
Banded Pec Stretch x 30 seconds per side
Banded Lat Stretch x 30 seconds per side
and then …
Glute Activation Warm-Up (Vandyke Activation Protocol – 13 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Overhead Progressions
35-49:
Every minute, on the minute, for 8 minutes, complete:
Shoulder to Overhead x 2 reps @ 75% of your 1-RM
50+:
Every minute, on the minute, for 6 minutes, complete:
Shoulder to Overhead x 2 reps @ 75% of your 1-RM
(you may choose between a split jerk or a push jerk, depending on what feels most comfortable for cycling that weight)
Front Squat Progressions
Every minute, on the minute, for 6 minutes:
Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat
Conditioning
“Fran”
21-15-9
Thrusters
Pull-Ups
35-54: 95/65 lbs
55+: 65/45 lbs
Core Accessory Work
Three sets of:
Palloff Press x 10 reps per side
Rest 60 seconds
L-Sit Holds x 30-45 seconds
Rest 60 seconds
Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)
Sprint Start Practice (5 minutes)
Ten sets of:
100 Meter Row
Rest 60 seconds
Warm up done
S2oh done at 205 push jerks
Dead stop done at 230
FRAN PR BY ONE SECOND
*kipping pull ups UB everything except round of 15 pull ups came off at 10 but got right back up
Accessory work done
Row sprints done
STOH with 70 kg
Deadstops with 95 kg
Fran was 6:36, 1:30min faster then 2017.
Thrusters in sets of 21, 7 and 8, 9
Strict pullups (because of hotel gym) in small sets where i can go faster in butterfly’s.
Still some work to do. ?
DMA / WA done
1.) S2OH @ 65 Kg
2.) DS FS @ 65/70 Kg
Conditioning
Fran *arghhh* Thursters hit me hard today ?
7:10 min RX . Not really content with the time , but couldn‘t go any faster .
Rd 1 : Thuster 14/7 , BU PU 16/5
Rd 2 : 9/6 , 11/4
Rd 3 : 3/3/3 , UB
Accessory done
Warm up done
Push jerk at 71kg
Dedastop FS 85kg
Fran 3:28 broke up second round thruster in 10-5 the rest all unbroken
Accessory Done did l-sit 35-35-30s
Row 21.3-21.6-22.2-22.3-21.9-21.7-21.5-21.5-21.7-21.2
Warm up-Done
S2OH-185lbs first 3 rds/195lbs last 3 rds. All Power Jerk.
Front Squat Progressions: 250lbs all rds.
“FRAN”-3:13 PR! Haven’t done this workout in almost a year. Last year my time was around 3:40. If I could get my timing down on the butterfly pull-ups I could probably shave 15 second off. All Thrusters UB and broke up pull-ups (12/6/3), (10/5), (7/2).
Core Work-Done
Did not have time for row.
At home garage workout…
Optional row as a good warm up . All sets at 20 seconds
Split jerks at 125# no problems
Dead stop front squats at parallel 150#
No Fran tonight, can’t squat low enough for thrusters
Nice work!
Thanks! I Hope to get on a more regular schedule .
DMA
S2OH = 175 X 2 POWER JERK ALL 8
DEAD STOP FS = 275, 275, 275, 275, 275F, 255, 255
FRAN = 5:50 (16 S PR) THRUSTERS = 21/10+5/ 9, PU = 7/7/7, 5/5/5, 3/3/3…..GOTTA TRAIN MORE PU
Long day of coaching and shortened training time, so:
DMA done!
Overhead: worked at 115. Felt good!
DS Front Squat: worked at 145. Also felt good!
Core: done. L-sits from the floor in :10 increments.
No time for conditioning. 🙁 Boo…
DMA done, those fire hydrants, glad I’m not a dog although I guess it doesn’t take them 90 seconds. S2OH – Did split jerk today. Did 80# all sets, felt heavy today so I wanted to focus on technique and trying to land more solid with no wobbles. Dead stop front squat – 125# (this was my 100# but felt good), so I tried 130# with success. Second time at 130# I couldn’t even get it up, don’t know if I lost focus because I had been talking to someone in between. So did 125# again and felt fine, so… Read more »
A. Stoh 105
B. Deadstop front squat 180
C. Fran 4:00….34 sec slower than pb…
It cant always be a better day but get some good rest and make tomorrow a great finish for the week!
Working through chest congestion, so not pushing things…
DMAWU) done
S2OH) split jerks @ 187.5# across
Front squat) dead-stop 1’s @ 230# across
Metcon) done untimed (probably 5-6 mins)
Core) skipped, out of time
s to o 47.5 kg 8 x 2
1st time fran, not sure how I’ve managed to do CrossFit for 7 years and not done fran!…
7.28 thrusters 8,7,6 – 6,5,4 – 6,3. Pull-ups, mist sets of 5 and 4
60/5’9″/165
Warm up and mobility – done.
A. Shoulder to overhead: 6 x 2 at 125 (split jerks)
B. Dead stop FS: 6 x 1 at 190
C. Fran: 5:47. Compare to 6:15 on 30-July-18.
Thrusters unbroken
Pull-ups: 8-7-6; 6-5-4; 9
D. Skipped. Coached 6:00 AM and ran out of time.
Great improvement!
Thank you Hunter!
DMA and crossover symmetry done
A. Did 135×2 for 3 min but no jerk blocks so got frustrated and did 155×1 for the remaining time
B. DS FS started at 190# but failed rep #2, got it after a longer rest. Deloaded to 185# w no misses so did last rep at 190# again
C. Fran 4:41. 30s PR but surprised to see I hadn’t done it for 3 years
Warm up complete
Shoulder to OH 80lbs
Front squat dead stop 100 lbs. that felt heavy
Conditioning Fran used 55 lbs 7:19 strick pull ups green band
L sit is getting better 20 sec 18 sec 15 sec blue band Palloff press
Have a great day everyone. And Best of Luck to all that are at Crossfit games
Did 5 sets row sprint 21 sec is best I could do. Consistent througout
DMA Done
STO 185# Across
Dead stop front squat 230# across
“Fran”
First time doing this UB
2:57 Huge goal to get sub 3 min, for a taller cross fitter doing thrusters. Thanks for all the great programming Nichole
Will core work later, my lungs were burning a little bit after Fran
Great job!!!!
A. 176 for all sets
B. 215 for all very tough today
C. WOW I sucked today
5:42 next time Fran! 15/6&10/5&9 pull ups 21/10&5/9
D. Done
DMAW done + 1 set of my shoulder rehab/prehab
Shoulder to Overhead: 49 kg Push Jerks, hit all reps
Dead-stop FS: 70 kg, hit all reps!
Fran: 5:22 min. At least a PR ??(With 1 min) but not happy with my Thrusters.
12/9, 5/5/5, 9
Fist time Fran with butterflies,
14/7, 10/5, 7/1/1 (last two was kipping)
Core accessory: Paloff done and all three L-sit UB 45 sec
Additional Row:
Fastest 0:214 and slowest (first set) 0:224
Awesome job getting the butterfly in!
1. Gymnastic program
2. Overhead progression 105 kg
3. Front squat 135 kg
4. Fran 4:06
5. Skip