Primary Training Session
Mobility & Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press in Receiving Position x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 1 rep
B.
Every minute, on the minute, for 12 minutes:
Snatch x 1.1 @ 75-80%
Reset between singles
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-5 – 1 rep @ 90-95%
Rest 3 minutes, and then. . .
One set of:
Back Squat x 20 reps @ 5-10 lbs more than January 6.
D.
Ten sets for times of:
15/10 Calories of Assault Bike
2 Muscle-Ups
4 Push Press (115/75 lbs)
8 Bar-Facing Burpees
4 Push Press (115/75 lbs)
2 Muscle-Ups
Rest 60 seconds
SPRINT!!! You should be pushing these efforts hard!
E.
Four sets of:
Weighted Strict Supinated-Grip Pull-Up x 4-6 reps
100-Foot Plate Pinch Walk (35/25 lbs)
Max Strict Pronated-Grip Pull-Ups
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 2 minutes
*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.
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:
100-Foot Double Kettlebell Front-Racked Walking Lunge Steps (24/16 kg)
Immediately followed by. . .
20 Narrow-Stance Goblet Squats (Heavy)
Rest 2 minutes
B.
Three sets of:
Banded Hamstring Curls x 30 reps @ 1010
Rest as needed
Weighted Hip Thrusts x 10 reps @ 21X1
Rest as needed
Assault Bike Conditioning Option
Four sets of:
30/20 Calorie Assault Bike
Immediately followed by. . .
60 seconds of Sandbag Squats (bear hug hold; light loading)
Rest 4 minutes
Note the following for each of the four sets:
1. Time to complete 30/20 Calorie Assault Bike
2. Total Unbroken Sandbag Squats
*If you do not have access to a sandbag perform with light kettlebells held in the front rack position.
Running Endurance Option
Run 800 Meters @ 60-65%
Followed by…
Run 1 Mile @ 80% of your 1-Mile PR Pace
Walk slowly until the running clock reaches 10:00, and then…
Run 1 Mile @ 85% of your 1-MIle PR Pace
Walk slowly until the running clock reaches 20:00, and then…
Run 800 Meters @ 80-85% of your 1-Mile PR pace
Followed by…
5 Minute Cool Down, then Stretch
Rowing Endurance Option
Four sets for max meters:
6 Minutes of Rowing
Rest 2 minutes
Mobility & Activation
1. DB @ 20 lbs
2. DB @ 10 lbs
A.
95-105-115 lbs
165-175-185 lbs
B.
150 lbs (Couldn’t Finish It)
C.
205-230-255-270-270 lbs
155 lbs
A
Done 3×5 50/60/70kg
Pp+oh 80/100/120kg
B
Done with 105kg
Few misses, was a lot harder than last week.
C 145/165/175/185/195kg
20RM + 5kg so now 135kg (heavy)
D Done SUPER HEAVY, mental thing
Time 31:28 don’t know splits but around 2 min
e done
With 25kg pullups.
Any information already on the invictus teams?
A.
Snatch warmup done
B.
Done at 75% 155. No misses
C.
240/270/300/310.
20@212.5 (+7.5lb last wk). Squats felt better than last wk surprisingly
D.
Scaled to 12cal on echo bike & 95# PP
2:22, 2:18, 2:25, 2:20, 2:22, 2:25, 2:28, 2:48, 3:02, 2:20
Bike was just a sludge- Consistently 50-55sec. Ring MU felt good. Simply lost focus in rounds 8 & 9 ?
Strongman accessory
B.
Banded ham curls- done w/ red ban
Hip thrusts- done w/ 145lb barbell
Staying focused is a huge part of putting up consistent scores. Great job keeping the majority around the same time
Warm ups done
A1) 95/105/115
A2) 155/190/210
B) 165/168/170/173/175/178
D)2:01/ 2:10/ 2:18/ 2:22/ 2:28/ 2:35/ 2:36/ 2:32/ 2:40/ 2:19 that Echo bike is the death or me scaled to 12 cals.
C1) 240/275/315/330/350
C2) 20@ 235-up 10lbs
E) Done- 18/24/44/44 for weight PUsx6/ sandbag carry’s-140/160/180/200.
Brought it home strong on that last set! Echo bike is a different beast to the Assault Bike. You can’t get any power. It’s like running in soft sand!
A. Done
B. @105
C. @160,185,210,225,225
D. ? fun one -49min
So we as we now I am very bad with MU but I am stoked bc I got 13or14
What I did was the first 2 rounds I did that MU drill on ground, then the first MU of every set. ?
Beach run and surfing ??
Post some video of those muscleups to see if we can help!!
Beach run and surfing sounds like the perfect end to a good day!
AM Session: Wednesday’s Rowing: Five Sets for Max Meters: 4 minutes of rowing Rest 60 seconds 1 – 1026 / 1:56.9 2 – 1028 / 1:56.7 3 – 1029 / 1:56.6 4 – 1031 / 1:56.4 5 – 1039 / 1:55.5 Total: 5152 / 1:56.4 1030 avg PM Session: Back Squats: 235 / 275 / 315 / 325 / 335 20 Reps @ 235 (+10 lbs from last week) Grip Accessory: 4 reps each time with 25 lbs added 10, 8, 8, 8 for max reps 70 lb KBs for carries (dont have my sandbags yet) I did pronated grip… Read more »
Good to see that you are mixing in the group class with your own work. Definitely a typical crossfitter. You lift better fatigued and on a clock!
A. 20-40-60kg / 60-80-100kg B. 90-93kg C. up to 170kg without pain! did 20 reps at 100kg. this was not heavy but my head started messing with me after 10 reps bc of the knee, but my knee was fine. getting back there mentally soon D. 1.28 – 1.37 – 1.44 – 1.43 – 1.57 – 2.15 – 2.22 – 2.17 – 2.26 – 2.01 first 5 rounds sub 15 sec on abike, then it all went downhill, but still managed to get decent scores. this got rough. i saw the tip Travis gave to one of the athletes on… Read more »
Great to see you took that tip on board and it worked! Pushed the pace today. Just couldn’t hang on with that devils bike!!
Healthy, smart and moving well. Now to get that confidence back!
A. Snatch Press 95/105/115
Snatch Press + OHS 155/185/215
B. All at 205
C. 315/360/405/415/430
20 reps at 325 (10# more than last week)
D. 1:29/1:31/1:35/1:55/1:58/2:03/2:09/1:58/1:51/2:01
E. Completed
Brought it back well for those final 3 rounds! Sub 2 for all would have been impressive!
My goal was sub 2:00 but couldn’t hold onto the Assault Bike pace. Bring back the EMOM’s. This one was worse.
You’re welcome 🙂
Pts. A. done B. Looked up last week score and did last week program by mistake. 12 min emom 1 rep snatch with 3 sec pause in bottom. C. Set 1 @ 110kg Set 2 @ 125kg Set 3 @ 140kg Set 4 @ 150kg Set 5 @ 140kg 20 reps at 102.5 kg up 2.5 from laat week. D. Times: 2:05 – 2:14 – 2:30 – 2:34 -2:45 – 3:01 – 3:05 – 3:15 – 3:20 – 4:55 Pushed hard early on. Shoulder felt fatigued towards the end. But the ab and burpees were the parts that slowed down… Read more »
Shoot! All going well until that last round! Hope your nose is ok!
8 am.
A.
20-30-40 kg
Spp +ohs 90-95-100 kg
B.
Snatc 1.1 75 kg
C.
112-128-140-145-150 kg
20 Rep 123 kg ( last week 120 kg)
11 am
Row option
1582–1598–1596–1575
Strength Accessory Option
Done
4 pm
D.
Wod
10 round
1’31”-1’48”-1’58”-2’07”-2’15”
2’27”-2’16”-2’24”-2’26”-2’09”
E.
Done
West 10 kg
2 kB 32 kBo
Went out hot on that first one! Would have liked to have seen these pithing 10-15 seconds!
I pushed too hard with Abike on lap 1
You definitely did!
Warmup done
A) Presses at 45, 115/145/175 from the ground for the complex
B) Done at 195, felt really good
C) 265/305/325/345/360/265 (+10)
E) Done
SAO
A) 70# KB
B) Blue band/245# for the hip thrusts
Activation done.
Snatch 1.1: 155-165lbs. Solid.
FR KB Lunges at 16kg, Goblet squats at 24kg
Conditioning: 2:15, 2:06, 2:15, 2:09 (quit chalking up for the 2nd set of MUs after this), 2:01, 2:02, 2:00, 2:10, 2:10, 2:06. This was more mental for me than anything.
Banded hamstring curls and hip thrusts done.
So much fun!!!
Openers and rear delt warm up done A. Presses done at 30kg Snatch Push Press + Overhead Squat: 70, 75, 75 B. Done at 55kg across C. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 65-70%: 85 *Set 2 – 3 reps @ 75-80%: 100 *Set 3 – 1 rep @ 85-90%: 110 *Sets 4-5 – 1 rep @ 90-95%: 120, 120 My back was still feeling the deadlifts from Saturday so I kept the weights here the same as last week 20 reps at 83kg (+ 3kg from last week). These… Read more »
Strong start to the week. Excited to see where this 20RM squat cycle takes you!