A.
At 80-85% effort against a 16-minute clock:
Max Calorie Assault Bike*
*Every 4 minutes, including at 321GO!, perform:
15 Down Ups (burpee with no jump)
15/10 Calorie Row
B.
Back Squat
*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 6 reps @ 80%
*Set 3 – 3 rep @ 90%
*Set 4 – 2 reps @ 95%
Rest 2 minutes between sets
C.
Three rounds for time of
10 Deadlifts (275/185 lbs)
50 Double-Unders
Immediately followed by. . .
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Three rounds for time of:
15 Dumbbell Thrusters (50/35 lb DBs)
50 Double-Unders
Immediately followed by. . .
Three rounds for time of:
20 Toes-to-Bar
50 Double-Unders
D.
One set of:
100 Empty Barbell Front Rack Lunges
A. No
B. Up to 440×2
C. 2:21/6:09/5:30
D. No
A) 113 cals (skied 15)
B) SSBS slick 260/310/344/364
C) RX 12:12 (55 lbs Dbl)
1) done at 2:30 (UB)
2) done at 7:40 (10/5)x2 UBx1
3) done at 12:12 (figured it out)
Was gone for work-related travel all of Tues/Wed (sitting in a room for 12 hours straight… not good for a crossfitter haha). I did a mash up of those sessions today. LOTS of mobility stuff, followed by: A. Warm up: 16mins of AB with 15 up downs and 25 heavy DUs. Class was there so couldn’t use the rower, and also messed up timing of the every 4 minutes. 84 cals but weird timing stuff. B. Back squat: 153×7/173×6/195×3/205×2 C. Did some of that activation stuff but made it quick (1 round of supine hangs, bottom up KB, hindu PU,… Read more »
B. Based Off 395
C. 16:51 RX
Forgot to post yesterday we’ll need rest day today
A. Today was the MIA/POW run so I ran 6 miles with the guidon
B. 280
325 x6 PR
365
385
C. I went as hard as I could and actually destroy them, thank you Invictus for the programming
C1: 2:28
C2:3:14
C3:5:12
D. Done
Awesome to see all of your hard work in training paying off! Great job Justin!! ?♂️ ?
A. 148 with max cal row and 15 down ups + 15 kb swing 72kg.
B. 240 275 305 325 did this last, felt strong
C1. 4:58
C2. 5:35 with 40# dbs lit my shoulders up!
C3. 7:13
Great workout thanks Tino!
? ?
A. 103 cal assault bike
B. 260/295/335/355
C. 17:42…. 3:36 / 8:10 / 5:56
D. Done
A. 155 cals. Modified to Max cals row with 50 DU and 15 up/down E4M. ?? hasn’t brought that bike yet.
B. 130/150/170/180Kg x 1
C. 2:56/DL and DU UB
6:33/Thrusters (8/7) and DU sets 1-2 UB
3:37/T2B sets 1-2 UB set 3(10/10) and DU sets 1-2 UB
Loved this, so fast!! Was blasting Motley Crue and Iron Maiden the whole time.
D. Done
Haha ? will be making it now in time for Christmas!
Looks like a damn good session!
Howdy!
A) 84cal Echo Bike
B) 6x127kg, 6x145kg, 2x162kg, failed 172kg
C) RX 25:47
D) Done
Have a great rest day!
Nice work Peter! Enjoy your rest day!
A. 122 cals – sweaty!
B. 285/325/365/385 – really happy to hit 90%x3 and 95%x2 after part A.
C. 4:17 Rx then 2 rounds and 2 rounds. Focused on quality with shoulder movements. 16:34 total time.
D. Done
Shoulder feeling better??
It is. Only really notice it bothering me on snatch catch. It was a little sticky on a few of the ttb reps but when I dial in the positioning it’s back to normal. Headed in the right direction, just wish it was happening faster!
Don’t rush back and continue doing what you’re doing! ???
Will do. Playing the long game.
A- 115 cals
B- worked up to 180kg x2 beltless!
C- done wasn’t able to time
D- done. Ub SO GROSS
Strong work on those deadlifts!
A. 112 cals
B. 270/305/340/360×1
C. 4:08/7:51/8:14 Rx. I was really pleased with my performance on the first little metcon. Went unbroken on the deadlifts and they actually felt good for once!
D. Done. Ouch….
Looks like training is definitely progressing and your hard work is paying off. ??
A. 85.2 cals.
B. 190 / 215 / 245 / 255. No misses. 245 felt great, felt a little nervous on 255
C. Part 1 was 4:05 then forgot to look at the clock for the other two. 17:05 total time.
D. I read this to be unbroken so I did 100 reps unbroken. ?
What an awesome session! Amazing what happens when you put your mind to a set goal. Great push today and it looked like you warmed up correctly 🙂
A. Done
B. 295/335/380/400
C. Finished one section at 2:28. The plan for today was to get in Max’s head so he can push today. Despite having food poisoning I wanted to push my teammate. Probably the wrong idea to workout but happy because he pushed and continued to push through the workout even though I quit! Win for me!
D. Done
Time to recover and back at it on Friday!
Be smart buddy. You’ll be digging yourself further into a hole. Let your body get over food poisoning so you can get back to hitting it hard. Stay hydrated!!
Thanks tino. Will do
?? Definitely pushed me dude!
A: done.
B: did some box squats today. 5×5 with 145#
C1: 3:11. With 155# deadlift UB each round.
C2: 5:00
C3: 5:22
D: done.
??
A. Did this more as a warm up, 100 cals
B. 285,325,365,385 x 1, didnt have that second rep in the tank today but I was happy to move 1 heavy rep on these tired legs.
C. RX 15:21 – not sure about the breakdown for how long each 3 rounds took.
Enjoy your rest day!
Need a programming plan for reading workouts because i messed up A did an e4mom of the up downs and row until halfway through i realized i should be biking in between. Ended with 37 cals.
B) based on a 410 bs.
C) 25:09… i need ro get better with my dubs, i can get 50 but ik must hold my breath because that gets me. Definitely have room for improvement.
D) ran out of time. Stupid life and errands
Haha ?
Incorporate 2-3 minutes of double under work 3-4 times per week as a part of your warmup. Focus on relaxing, keeping your arms close to your body and don’t forget to breathe!
A. 152 Cals tried to stay around 68-70 RPMS fell off a little st some points
B. Slightly lower % but felt ok today
255/295/325/350
C. RX 12:51 Total time
2:54 – DL UB
3:10-8:00 = 4:50 Thrusters 11-4/11-4/12-3 (5:06 including rest/transition)
8:27-12:51 = 4:24 TTB all 15/5 (4:51 including rest and transition)
Only Tripped twice on DU happy with that
Replaced my rope today must be why!
D. Done
Jump rope did the trick!
A. Done with some modifications for equipment.
B. 295/335/380/400
C. We started started each section E7MOM so no excuse not to send it for each portion.
2:21/3:21/4:21 – Was really liking that 21 second mark I guess.
D. Done
A. 83 cal. Im liking these warm up rounds.
B. 130/150/165/175
C. 7:04(135dl)/9:25/8:03
Nice work Amy!