Mobility, Activation and Warm-Up
Partner Assisted Front Rack Stretch
Band Assisted Hip Flexor Stretch x 60 seconds per side
and then …
Perfect Stretch x 8 alternating reps
Alternating Reverse Lunge x 8 reps
Alternating Lateral Lunge x 8 reps
and finish with …
Glute Activation Warm-Up x 20 seconds on/10 seconds off
Front Squat Progressions
Take 8-10 minutes to build to 85% of your Front Squat, and then …
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 1 rep @ 85-87%
Classic CrossFit
35-49:
Three rounds for time of:
30 One-Legged Squats (alternating)
7 Ring Muscle-Ups
10 Hang Power Cleans (175/115 lb.)
50-54:
Three rounds for time of:
20 One-Legged Squats (alternating)
5 Ring Muscle-Ups
10 Hang Power Cleans (155/105 lb.)
55+:
Three rounds for time of:
30 Medicine Ball Step-Ups (20/14 lbs)
3 Ring Muscle-Ups
10 Hang Power Cleans (125/85 lb.)
Time Cap: 15:00
Core Accessory Work
Four sets of:
20 seconds Tuck-Ups
10 seconds Rest
Rest 60 seconds, and then …
Four sets of:
20 seconds Elbow Jacks
10 seconds Rest
Rest 60 seconds, and then …
Four sets of:
20 seconds Leg Raises
10 seconds Rest
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.
Optional Additional Work Session
A.
Three sets of:
20 Goblet Squats (Heavy)
Immediately followed by. . .
20 Double Kettlebell Front-Racked Walking Lunges
35-54: 24/16 kg
55+: 16/12 kg
Immediately followed by. . .
20 Double Kettltbell Deadlifts (HEAVY)
Rest 2 minutes
B.
Three sets of:
Seated Barbell Good Mornings x 8-10 reps @ 3011
Rest 60 seconds
Banded Hamstring Curls x 45 seconds
Rest 60 seconds
Work got in the way yesterday so I got after it today
Front Squat Progressions
220 (260 1Rm)
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 1 rep @ 85-87%
— 220×2, 225×4
55+:
Three rounds for time of:
30 Medicine Ball Step-Ups (20/14 lbs)
3 Ring Muscle-Ups [6 strict ring PU- I don’t have RMU]
10 Hang Power Cleans (125/85 lb.)
— 12:27
Core Accessory Work
Four sets of Tuck-Ups73
Four sets of Elbow Jacks: 59
Four sets of Leg Raises: 55
BS instead of FS: 350
Metcon: 11:10
Thursday morning training
MAW done
Front squats: all sets at 70 kg (91% because my credentials is not my max I think) and it felt really good!
Conditioning: 13:30 min scaled RMU (still very sore in my palms so they were just not happening today) to transitions with feet on floor, but should maybe have done jumping ??♀️. Pistols felt good even if the pace was not very good. HPC (heavy for me) as 5/5 all sets. I planned to film the workout but noted afterwards that the phone didn’t start recording…
Accessory completed
Optional later today!
So happy your FS felt good!!!
Yes, finally!
Optional session:
Goblet 20 kg 10/10-10/10-10/10
Lunges RX 20-5/15-15/5
DL 24 kg x 2 UB all sets. Next we have is 32 kg KBs.
Good Mornings with 25-27-30 kg for 10 reps (first time for seated good mornings)
Hamstring curls with double green band
Fantastic job!
MAWU done
Front squat- 245
Conditioning-17 min. Sucked at pistols. Need to keep practicing.
Acces done
A. Missed 2 of first 5 on fronts at 245 dropped to 225 and missed rack sucked today pain in shoulders
B. 13:43 did pistols bar mu’s and hangs
Pistols ub
Bar mu’s UB
Hangs 5&5/4&3&3/6&1&3
Done
Sorry to hear that! Have you noticed any particular movements that cause it to feel worse the next day?
MAWU) done
FS) done emom 255# – 280# (went over %’s)
Condo) ~17 min, someone reset clock after rd 1, not sure exact time
Core accessory) done