This week is a testing week! If you were following the program on October 4, 2019, please review your results from that day before you tackle this session, and make it your goal to beat those results. Keep in mind, if your training was adversely impacted by the COVID-19 quarantines, moderate your expectations so that your goals are realistic and achievable with the training you’ve been able to compete over the past several weeks.
At-Home Workout (No Equipment Option)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
45 seconds of Mountain Climbers
45 seconds of Death March @ 1111 Tempo
Rest 30 seconds
Followed by…
Two sets of:
30 seconds of Ground to Sky Reaches
30 seconds of Burpee Jump Backs
30 seconds of Front Leaning Rest
Rest 30 seconds
Followed by…
Two sets of:
30 seconds of Right Arm Overhead Carry
30 seconds of Left Arm Overhead Carry
30 seconds of Lateral Line Hops
Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Complete as many rounds and reps as possible in 7 minutes of:
7 Down Ups
60-Foot Lateral Shuffle*
When the running clock reaches 25:00, perform the following:
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
60-Foot Lateral Shuffle*
When the running clock reaches 32:00, perform the following:
Complete as many rounds and reps as possible in 3 minutes of:
3 Burpee Tuck Jumps
60-Foot Lateral Shuffle*
*For the 60-Foot Lateral Shuffle, place two objects 10 feet apart. You will shuffle back and forth, touching the objects with your hand each time, for a total of 60 feet (3 each direction).
When the running clock reaches 40:00, perform the following:
Three sets of:
60 seconds of Weighted Plank From Elbows
40 Alternating Shoulder Taps
20 Bent Over Rows
10 Bodyweight Triceps Extensions @21X1 Tempo
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Coaches Notes:
Today’s intention is to work on some lateral movement – an often ignored element for many CrossFit athletes. Make the lateral shuffles the focal point of today’s workout, staying low with your hips and shoulders squared up facing forward.
Accessory work for today is focusing on some upper body push and pull because it’s Flex Friday again!
At-Home Workout (Limited Equipment Option)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
45 seconds of Mountain Climbers
45 seconds of Death March @ 1111 Tempo
Rest 30 seconds
Followed by…
Two sets of:
30 seconds of Ground to Sky Reaches
30 seconds of Burpee Jump Backs
30 seconds of Front Leaning Rest
Rest 30 seconds
Followed by…
Two sets of:
30 seconds of Right Arm Overhead Carry
30 seconds of Left Arm Overhead Carry
30 seconds of Lateral Line Hops
Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Complete as many rounds and reps as possible in 7 minutes of:
7 Burpees
60-Foot Lateral Shuffle*
When the running clock reaches 25:00, perform the following:
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Burpee Deadlifts
60-Foot Lateral Shuffle*
When the running clock reaches 32:00, perform the following:
Complete as many rounds and reps as possible in 3 minutes of:
3 Devil’s Press
60-Foot Lateral Shuffle*
*For the 60-Foot Lateral Shuffle, place two objects 10 feet apart. You will shuffle back and forth, touching the objects with your hand each time, for a total of 60 feet (3 each direction).
When the running clock reaches 40:00, perform the following:
Three sets of:
60 seconds of Weighted Plank From Elbows
40 Alternating Shoulder Taps
20 Bent-Over Rows
10 Bodyweight Triceps Extensions @ 21X1 Tempo
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Coaches Note:
Today’s intention is to work on some lateral movement – an often ignored element for many CrossFit athletes. Make the lateral shuffles the focal point of today’s workout, staying low with your hips and shoulders squared up facing forward.
Accessory work for today is focusing on some upper body push and pull because it’s Flex Friday again!
Primary Training Session
Mobility & Activation
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
A.
Every 3 minutes, for 18 minutes (6 sets) of:
Clean & Jerk x 1.1
(2-3 second reset between singles)
*Set 1 – 60% of 1-RM
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
B.
“The Jacked Gymnast”
5 Clean & Jerks (225/155 lbs)
Unbroken Muscle-Ups
4 Clean & Jerks (255/170 lbs)
Unbroken Muscle-Ups
3 Clean & Jerks (275/185 lbs)
Unbroken Muscle-Ups
2 Clean & Jerks (295/195 lbs)
Unbroken Muscle-Ups
1 Clean & Jerk (315/205 lbs)
Unbroken Muscle-Ups
Time Cap: 8 Minutes
Athlete Notes:
The muscle-up set begins once the athlete is hanging from the rings with his or her feet off the ground. The athlete may perform as many or as few repetitions as they would like, but once their feet come back to the ground, their set is finished and they must return to the barbell. Once they return to the barbell, they must build the barbell to the next prescribed weight. Proceed in this fashion until the athlete has complete the final set of muscle-ups, or they have reached the 8-minute time cap.
Athletes do not have to perform any muscle-ups. If they make an attempt, fail and return to the ground, they must move back to their barbell for the next prescribed clean and jerk. Athletes may make as many attempts at the clean and jerk as they like, but may not advance to the rings until they have successfully completed the prescribed clean and jerk.
Scoring for the event will be based on two components – the heaviest successful clean and jerk, and the number of muscle-ups performed. Athletes will receive 1 point per pound of their heaviest successful clean and jerk, and 10 points for each muscle-up completed.
Example…if a male athlete makes two reps of Clean & Jerk at 295 lbs and completes a total of 43 muscle-ups, his score would be 295 + 430 = 725 points
If these loads are not doable or safe for you, please scale to the following:
5 Clean & Jerks (165/125 lbs)
4 Clean & Jerks (185/135 lbs)
3 Clean & Jerks (205/145 lbs)
2 Clean & Jerks (225/155 lbs)
1 Clean & Jerk (245/165 lbs)
Rest exactly 12 minutes after the time cap for “The Jacked Gymnast” and complete the following when the running clock reaches 20:00…
C.
“The Power Gymnast”
For max calories:
90 seconds of Assault Bike
Rest 30 seconds
When the running clock reaches 2:00…
For time:
100-Foot Handstand Walk
(must be completed in 25-foot increments; if you fall before reaching 25-feet, return to the last 25-foot marker you completed)
Time cap: 6 minutes (4 minutes from the start of the handstand walk)
This should be scored as two separate events: the first will be the number of calories achieved on the Assault Bike in 90 seconds, and the second score will be the time to complete the 100-Foot Handstand Walk in 25-foot increments. If you fail to complete the entire 100-feet in the allocated 4 minutes, please note the distance achieved in that time period.
D.
Every 90 seconds, for 12 minutes (4 sets) of:
Station 1 – Dumbbell Bench Press x 6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
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
Three sets of:
60 second Wall Sit (Add weight if needed)
Rest 15 seconds
Goblet Squat x 15 reps @ 20X1
Rest 60 seconds
100-Foot Front-Racked Kettlebell Carry (32/24 kg)
Rest 60 seconds
10 Ab-Wheel Roll-Outs @ 3011
Rest 60 seconds
Assault Bike Conditioning Option
Five sets for times of:
5 Sandbag Cleans Over Shoulder
15/10 Calories of Assault Bike
10 Sandbag Squats
15/10 Calories of Assault Bike
Rest 4 minutes
Use a heavy sandbag, but one that you can successfully clean for a total of 25 reps over the course of the workout. Your goal will be to push hard each set and trust your ability to recover in the three-minute rest interval.
Aerobic/Gymnastics Option
Complete as many rounds and reps possible in 25 minutes of:
2000/1800 Meters on C2 Bike Erg or 60/45 Calories of Assault Bike
100-Foot Handstand Walk or 1 Obstacle Course (both ways)
3 Rope Climbs (15′)
PM Session: A. Every 3 minutes, for 18 minutes (6 sets): Front Squat *Sets 1-2 = 3 reps @ 85% – 275 *Sets 3-4 = 2 reps @ 90% – 290 *Sets 5-6 = 1 rep @ 95+% – 305 These felt pretty good today. B. Take 20 minutes to build to today’s 1-RM Power Snatch + Overhead Squat – 190 Tweaked my neck on the power snatches so I just called it there. I have a weird head tilt when I workout and every once in a while when I am trying to be really explosive I tweak my… Read more »
Shoot! Sorry to hear that. Hopefully some rest over the weekend will have you feeling back to normal come Monday. Plenty of rest and recovery!
A. 105/11/125/135/145/155 (should have ended at 150, but wanted to build up for the workout) B. MUS 19 (5/5/5/4) clean and jerk 155, Really excited that I hit 165, but it was too late. I took too long to switch the plates and it was 8:05 when I finished the lift. I did not trust or expect to hit 165, I should not have fought for 4 mus, and been faster in my transition, and then I could have hit the cl n j and still made it too the rings. I’m excited to redo this one now that I… Read more »
❤️❤️❤️ following on from my text. Crushing this week and excited for what’s to come! Keep up the great work!
Got up to 80% on c+j and canned it for the rest of the day. Coming off of an extended period of inconsistency and Wednesday still has me messed up. Trying to be smart.
Good to see you listening to your body. I hope the extra rest and smart training has you feeling good going into next week. Ease yourself back into the volume and try to be consistent and move each day.
Haven’t done that volume of deadlifts in a while and it got me pretty good.
Warm Up done
A.47,5 up to 67,5kg
B.155+150=305
Mus 5-5-3-2 And here, unfortunately, I ran out of time. The weight was scaled, I think I have to eat more 🙂
C.22cals, Hsw 2:38
Get on that nutrition and make sure you’re fueling your body correctly!
A. 150/160/170/185/195/210#
B. This is the best I’ve ever done in this workout. I was so happy with it. 205+25 muscle ups! 6-5-5-5-4. I probably could’ve squeezed an extra one at the end. I had like 8 seconds but I was worried I would fail so I came down. But everything felt so good.
C. 24 cal echo bike, 1:23 HS walk. HS walk was about the same. I probably would’ve gotten a couple more cals on the assault bike but I want to keep working on the echo bike.
D. Done
Wooohooo looks like someone is feeling better!!! Awesome work!!
Built to 225 Clean & Jerk
Jacked Gymnast: 485 – 205lb C&J + 28 MUs. Went 9-7-6-5-2. 3 MU improvement from last time (25). Goal for next time is 30+.
Power Gymnast: 26 Cal AB and 1:31 HS Walk. 2 Cal Improvement on the Bike, :13 faster HS Walk (1:44 previous). Happy with the improvement – even if my Assault Biking still struggles.
Back on the same day with everyone after being a day behind earlier this week.
Stud!!
11 am
Dubai wod 3
11’32” (Monday 12’02”)
D.
Db 35 kg
Barbell 80 kg
4 pm
A.
75–…..—105 kg
B.
380 rep
75-83-90-102-110 kg
7-5-5-5-5 MU
( October 372 rep only 2 rep 100 kg)
C.
45 Cal A. Bike (October 38 Cal )
30 m HSWALK 2’52” ( 3’38”)
I’m impressed dude! Hitting those qualifiers twice, limited equipment for a few months but still improvements!! Great work!!
A 100/110/120/130/140/145kg
B 35 mu and 2 reps on the 295 barbell
Was still in a set of mu when the time was up.
C 45 cal and finished the hstw in 40’seconds
D done
You’re capable of above 50 on the bike 🙂
Solid job in HS Walk!
AM Session: Three sets for calories of: 7 Minutes of Assault Bike Rest 4 Minutes Your goal should be to achieve 40% of the total calories you achieved on your “Steady 20” 20-minute Assault Bike test. AB-20 PR = 284.0 calories 40% = 113.6 calories (16.23 cal/min) 1 – 110.7 (64 RPM – 15.81 cal/min) 2 – 108.1 (63 RPM – 15.44 cal/min) 3 – 106.1 (63 RPM – 15.16 cal/min) Average = 108.3 (63.3 RPM – 15.47 cal/min – 38.1%) I knew going into this that it was probably going to be the toughest piece for me to hit… Read more »
Nice work! Definitely a lot fitter than March now to hit those percentages of your current fitness 🙂