Dynamic Mobility, Activation & Warm-Up
Partner T-Spine Stretch on Pull-Up Bar x 30 seconds
Banded Hamstring Pulse x 30 seconds per side
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)
Gymnastic Skills & Drills
One set of each:
Movement 1 – Wall Slides x 20 reps @ 2020
Movement 2 – Wall-Facing Single Leg Thigh Taps x 40 reps
Followed by. . .
Every minute, on the minute, for 5 minutes:
Strict Handstand Push-Ups x 5-6 reps
55-59: Strict Handstand Push-Ups to 3″ riser x 1-3 reps
60+: Downward Dog Handstand Push-Ups x 1-3 reps
Followed by. . .
35-49:
Complete 3 rounds of:
Push-Up to 8″ Deficit x 10 reps
Butterfly Chest-To-Bar Pull-Ups x 10 reps
*2 minute time cap.
50+:
Complete 3 rounds of:
Push-Up to 4″ Deficit x 10 reps
Chest-To-Bar Pull-Ups x 5-7 reps
*2 minute time cap.
Deadlift Progressions
Take 20-25 minutes to build to today’s 1-RM Deadlift
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
EMOM Conditioning
35-54:
Every minute, on the minute, for 30 minutes:
Station 1 – 10 Dumbbell Front Squat (50/35 lbs)
Station 2 – 8 Burpee Box Jump-Overs
Station 3 – 3-6 Strict Handstand Push-Ups
55+:
Every minute, on the minute, for 30 minutes:
Station 1 – 10 Dumbbell Front Squat (35/20 lbs)
Station 2 – 8 Burpee Box Jump/Step-Overs
Station 3 – 3-6 Strict Handstand Push-Ups to 5″ riser OR L-Seated Dumbbell Press
Please adjust the volume, if needed, to make this more or less challenging.
If you don’t have Strict Handstand Push-Ups then try one of these progressions:
Elevated Foot Handstand Push-Up
Elevated Knee Handstand Push-Up
Hamstring Curl Handstand Push-Up
DMA
DL = UP TO 485
GYMNASTICS = SHSPU EMOM 5 = 4 EACH MINUTE
METCON = 30 MIN/ HAD TO SCALE TO BJ DUE TO LACK OF ROOM/ 3 SHSPU
Warm up done
gymnastics skill done 3 rounds 1:26
Deadlift 305
Emom done.
DMA – Done
Gymnastic Skills – No Part A and B, Part C – 1:52
Deadlift – 475, Went for 500 had it at the knees position was too back and not enough legs so I let it go
EMOM – Done
DMA / Warm Up done
Gymnastics Skills done
EMOM HSPU
3 per Round
3 Rds
Def. Push Ups x 10
C2B x 10 ( 6/4 )
– 1:43 avg.
Deadlift up to 135 kg – with focus on proper form and no belt
Conditioning
Scaled
Station 1: 2 x 16 Kg KB FS
Station 2: Rx
Station 3: 3 sHSPU
– I quit after round 7 (21 min. ) as my posterior chain was tight as hell
Most likely because I did the 10th August WOD on Tuesday 😛
Back from 2-week vacation on Cape Cod! DMA & warm-up – done Gymnastics: A – wall slides and single leg thigh taps – done B – EMOM5 – strict handstand PUs to 1 abmat – 4-5 reps for 3 rounds, then did slow single negatives C (50+) – 2 rounds + 2 reps DL progressions – worked to today’s 1RM of 215#, failed 225# – my back has been a bit stiff for about a week from sleeping on a mattress at my in-laws that really doesn’t agree with me. Traveling all day yesterday didn’t help the situation. I think… Read more »
Oh I have always wanted to go to Cape Cod – hope you had fun!!
Really behind with work so did Monday’s stuff sprinkled with tues and wed
Snatch press from receive 35 lb bar. Can get to parallel
Tall snatch with pvc
Mid thigh snatch – 70 lb
Slow pull -80 lb
Snatch pulls 115
Wod , subbed c2b for bar mu have to practice bar mu on a separate day. 3 shy of 7 rounds
Additional assault bike 202 cals total ☠️
Emom5 shspu 6 UB per min
Weighted split squats 18# kb per hand 8/ leg
Great job Erin – how has the knee been feeling?
Just recently been feeling slightly better… hoping it continues to improve in flexion ??
DMAW – Done with 12 KG DB
GS & D – Done (Need technique work with thigh touches and SHSPU, but it’s already getting better).
Deadlifts – 1RM 285
EMOM – 5 Rounds Total in 15 minutes (No way I was doing what was prescribed. Legs and body were exhausted. Looking forward to the day off tomorrow)
Great stuff as always!
Solid stuff Stephen! Did you happen to film your hs drills?
Nicole, no I didn’t film them. I didn’t know this is something I could do and that you would be interested in looking at and helping with. Next time I will. Would I post that here?
Thanks!
Steve
That would be great! And you can post them in our Masters Facebook Group!
DMAW done
Kettlebells w 35 lbs done first time doing windmills where hard. Went too heavy.
Wall w tempo done. Need to work on my mobility.
Wall Taps done
DL-410lbs
Emom
Use 50 lbs but was confused and got to 7 ends. I used two 50 lbs DB instead of 1. But felt okay.
Oh yeah, start light with the windmills – they are challenging!
Gymnastics:
Done
3 strict HSPUs
3 rounds 1:24
Deadlift: 365# below pr but same as recent prs.
EMOM: 55+ BJOs & 6 HSPUs. Unbroken HSPU, worked on fast burpees…because there were 8
Solid work Bret!
DMWA Done
single leg thigh tap 15 (work in progress )
DL 1 RM 340
200 meter Farmer walk 125lb
Great job Frank!
Thanks!
DMA done
Strict Hspu done
DL 100kg today
Emom done with 3 Strict Hspu
1. DMAW Done
2. Gymnastic Skills & Drills
Emom 5′ 3 reps per min
Push ups and CTBpu 2′ 2 rounds + 6
3.DL build to 200 kg
4. EMOM Conditioning 1-20-25 sec. 2- 35-40 sec. 3- 15-20 sec.( 3 reps strict hspu)
Nice work on your sHSPU!
I know it’s a bit late but is the SugarWOD option an additional fee? I’m already a member for my own box on sugarwod , need some guidance lol.
Hey Erin! So instead of paying the $39 for the Masters Program on our website, you’d sign up for $39.99 on the SugarWOD website for the Masters Program and we’d cancel your subscription on our site!
Perfect ! Thanks just signed up ! I love sugarwod
DMAWU) done
Gymnastics) done, hspu 4,3,3,3,3 (single leg kips) – 2 min piece 2 rounds (10+10+5/5+6/4), after: 10+10
DL) up to 345#, 90# off PR (ouch…)
EMOM) 5 rounds done (3 sHSPU per), 1 min rest before rounds 4 and 5
I feel like I’m putting in the same effort but output and capacity are way off. Balancing whether to keep pushing and see if I can build, or back off effort for a bit and slowly ramp back up.
Hey Jeremy – it sounds like you’ve been struggling a bit with recovery. My suggestion would be to take the next 5 days away from the gym. Give your body and mind a complete reset and focus on quality sleep and nutrition – then lets see how you feel when you come back 🙂
Dead lift 165#
completed 2 rounds plus 2 push ups in 2 minutes
20 minute workout complete
Great work today Andrea!
Thank you. Still working on the handstands
A. 5/5/5/5/5
A1. 2 rds plus 3 Second set of hspu slower
B. 315/345/385/405 no more back didn’t want to pull 415 I know what issue is
C. Done that was tough!
Front squats felt great
Burpees were fast glad it was only 8
3 strict a all UB
:23 to :25 per exercise first 5 were tough next 5 felt better
Great job on the conditioning and getting in sHSPU in a conditioner!
Donated blood yesterday so ran easy 5 miles
I have a quick question about tomorrow’s workout. I am kind of knew to CrossFit Lingo so when you say, Wall Slides x 20 reps @ 2020, what does 2020 mean?
Steve
2020 is the tempo for the wall slides. 2 seconds for the eccentric portion (hands moving downward), 0 seconds at the bottom of the wall slide, then 2 seconds for your hands to rise against the wall, followed by 0 seconds at the top. The first number is always the eccentric portion of whatever you are doing.
Awesome! Thanks for help. Makes perfect sense now.
Thank you Barry! And you can also check out this article that goes into more detail about tempo training: https://invictusfitness.com/blog/what-does-30×0-mean-why-i-like-tempo-training/