Primary Training Session
Mobility & Activation
Hip Mobility Drills
Followed by…
Followed by…
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
A.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more
C.
Ten rounds for time of:
30 Double Unders
15 Wall Ball Shots (30/20 lbs)
D.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Supine GHD Hold x 45 seconds
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest as needed
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.
Strongman Accessory Option
A.
Every minute, on the minute, for 10 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)
B.
“Strongman Chief”
Against a 3-minute running clock, complete as many rounds and reps as possible of:
3 Sandbag or D-Ball Over Shoulder (150/100 lbs)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
*Compare results to August 13, 2019.
C.
Every minute, on the minute, for 5 minutes:
5 Ab Wheel Rollout
5 Rear Delt Dumbbell Raises
Aerobic Capacity Accessory Option
For time:
300/210 Calorie Assault Bike*
*Every 4 minutes, including at 321GO!, perform…
15 Down Ups (burpee with no jump)
15/12 Calorie Row
Front squats ✅
Squat Cleans
These didn’t go well. Legs being trashed finally caught up to me today. Owel. Next time.
Only got up to 88% at 300
Conditioning:
9:11
Wbs were Ub, tripped to many times to go sub 9.
Onward!
Hey guys, sorry for the long post kind of discouraged here. I tweaked my back again back squatting yesterday & I’m seriously over getting these little nagging injuries. I’m considering just stopping crossfit & going back to a normal split routine, but I feel like I enjoy crossfit too much to do that. I still want to continue to train to stay in shape for when I play hockey. Would you guys recommend still following the program & maybe base my numbers off of like 80-85% once my back feels better to keep a lower volume? Any thoughts would be… Read more »
So sorry to hear this dude! You’ve had so may ups and down with training. The last few weeks have been awesome and I’m bummed to see you hurt yourself when training was going so well. As a general rule all training should be adjusted based on feel and capabilities so injury or no injury it’s ok to change elements and adjust percentages. For you first and foremost you need to get your back healthy. Start with rest and if that doesn’t help I would get it checked out. Training wise it’s pretty simple. If it hurts don’t do it… Read more »
Thanks Tino! I’ll probably just sub the rowing/bike endurance as long as there is no pain & once I start to feel better I will incorporate light lifting as long as it’s pain free.
A. 100-130kg
B. Up to 132.5kg (94%) then couple singles with 125kg
C. 11:57 all ub
D. Done
Dips with 10kg
Good job keeping everything unbroken Petr! Now to push those transitions a little more!
Yep looks like everyone managed sub 10 min
Primary session. Yesterdays training tomorrow. A. Warm up done. B. Back squats Set 1 @ 90kg Set 2 @ 105kg Set 3 @ 120kg Set 4 @ 135kg Set 5 @ 145kg Set 6 @ 152kg Set 7 @ 140kg failed 2nd rep Set 8 @ 140kg C. Power snatchea @ 60-65kg 4 singles Squat snatches @ 70kg 3 singles D. E3mom 5 squat snatches @ 50kg 10 cal echo bike 10 c2b Wrote times on the board forgot to take a picture. Snatches went well, kept bike at 65 rpm. Went unbroken on the c2b for the first 3… Read more »
Looks like a solid day Koen! Nice work getting this in!
Hey ? guys I am back!! I have been doing the program the last few months but just not logging it! The summer has been crazy busy but am slowly going to start logging again!
A. @140,155,165,175,185lbs
B. Upto 190 tie
C.9:56 bc I did a hell of a lot of thruster yesterday
D. Done no weight
-4×10 ab wheel
Might do more conditioning later and some BJJ
Hey!!!!!! So good to hear you’ve still been training. Now I get to follow along 🙂
Nice work tiring your Clean PR!
Am I the only one that took more than 10 minutes to do the primary conditioning??? :(:(:(
Nope but you’re the only one who was on a surf vacation for the last two months 🙂
I’m not throwing you a pity party ?
A. 120,130,140,150,155
B. Didn’t feel strong today, maxed out at 135kg
C. 9m51s
D. Done with 28kg
Definitely feel like I’m enduring this week
Warmup done
A) 225/245/265/285/295
B) 225/235/245/255/265/275/285/295/305 (97%)/missed 317
C) 8:52
D) 26# kb for the dips, GHD holds done, red band for the tri extensions
Finished up with some curls and some core work
Solid work dude! Sub 9 is moving! Did you manage to jump into a class over the weekend?
I did, we did that double pyramid helen workout from the 2010 games – felt much more relaxed than normal training haha
8 am
Aerobico conditioning
A.
100-108-115-125-132 kg
B
125kg ( pr 128 kg 3 year ago)
C.
9:54
I’m very happy, I’m qualified 8th for the wodapalooza in the master category 40+
Congratulations!
Huge congrats Michele!!! Good to see you hit 125kg too! Its been a good week so far!!
Congrats !