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 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
mobility done
A. Done. Off of 250# desired 5# PR
B. Scaled 65%, 70%, 75%, 80%, 85% of 245# 1RM CJ. SCORE: 3×180#+21MU=390
C. 25 Cal and 2:06
D. Nasal breathing bike sesh + durante core
A. 72/78/84/90/96/102Kg; PC/J + C/J for each set
B. Scaled. 225+16MU = 385; 345 last time.
C/J – all PC and jerks felt good
MU – 5.4.4.3
Really happy with this because shoulders felt good and moving the BB felt good. Was cautious on MU though because shoulders were getting fatigued.
C. Rx. 37 cal Echo and 3:07
Last time 45 cal row + 3:35
HSW are much more comfortable even when HR is elevated and after the CJs.
D. Done; 40Kg DB and 70Kg BB
Old boy still got it!! Great to see you learning how to manage your aches and pains and continue to progress and get the most out of training. Great work!!
Thanks Tino. Small victories now. Will be 48 this year; will keep fighting Father Time as long as I can.
A.130/140/150/165/175/189
B.185/210 (finished 3 reps and did 7 muscle ups each round)
C.30 cals and messed around on handstand walk because I was in tall uneven grass and it was a mess I promise I can still walk up and down a ramp but not grass ?
Money in the bank! Great consistency this weekeven if you’re not competing all of the session you’re still getting some great work in
M&A: ✔️
A: 135, 145, 155, 170, 180, 190. Really focused on technique. Trying to get the barbell higher up into the hips
B: 205+110= 315 total
C: 37 cals on the bike. 125’ in the time limit. thought it was 6mins after the bike so I got another 2-23’ HSW before falling short of the 25’ mark
D: 60# DB, 75# bar
Solid productive session!
Warm up done
A) First time doing these since Feb and using metal plates so…
1- 50% 135
2- 55% 145
3- 60% 155
4- 65% 170
5- 70% 185
6- 75% 195
B) No high rings so changed to:
AMRAP 5: Sled Pushes with heel touching first
Into…
AMRAP 5: Strict Ring Dips
C) 41 cals on C2 Bike/ 2:08 (2:40 last time)
D) Done with 50s+20lb band
Oly with metal plates! Haha smart thing keeping it lighter!
Lol high risk, no dropping or failing allowed
A185,205,225,235,245,255 missed 2nd on 2 attempts. Scaling down B
B. 245+160 not efficient enough on muscle ups
C. 30 caps around :50,
D.done with
Good stuff making the weights work for your percentages!
A. Up to 245. Feeling good and trusting myself
B. Hit the scale with a 12 min time cap (had a 35-40m transition between barbell and pullup bar)
32 muscle ups. 6/5/7/7/7. Found my grips after the second set lol
C. 40m ish shuttle runs ran about 450m. Then finished the handstand walk in 1:08 no falls. Happy with that but I think I had it in me to kick up a little faster.
D. Done
haha successful day! Glad you found your grips, so I can guarantee a few extra more muscle-ups next time around?! 🙂
That’s a promise! I was a mess today. Least organized workout of my life haha
A.done B. first 175lb + 20 mu= 375 ( but i wrong in the 4 round when are 2 reps i put the weight to last set and i adjust the wod for the last c and j are my 100% ) and i failed. C. Next wod 36 cal assault and 2:45 hsw. D .done Afternoon sesion Wod 1 21-15-9 and 3 rope climbing leg less 15 feet between rounds Rest 5 min and repeat 5:25 / 6:07 Wod 2 21 cal assault 15 box jump over (not touch the box) 24” and 9 thruster whit 45kg rest 5min… Read more »
Easy on the extra buddy. This is a testing week and you don’t want to skew results dues to residual soreness and being tired.
Was fustrated for wrong in the wod, and my friend call me…. i understend , but no worries , i practice crossfit for feeling , better and i think , from i started this program i am better , than other years… for me its the best test… thanks tino!
Finishing off 5 days in a row with the Jacked Gymnast!
Finished the last lift at timecap, with 5 jumping muscle ups between sets. Score = 135 + 200 = 335
Scaled weights back after jacking up my biceps and triceps with MA beforehand (105-115-125-130-135).
Matt’s Jacked Gymnast = 225 + 150 = 375rx
Power Gymnast = around 4:00rx
Happy weekend everyone. Happy for some earned rest.
Nice work! After 5 days straight I would agree that a rest day is probably sounding pretty darn good.
Hows the cut going? Be safe with all the volume on anarchy. You’re going to do yourself an injury if you add more pulling or pressing in the conditioning.
Managing to stick to the nutrition side 100% so far. Missed one depletion workout this week.
Everything with the anarchy seems new to me, volumes and most movements, so I’ve been holding back big time on weights and even skipping some last sets entirely if I feel it’s enough. I figured I’d use this first week to feel things out and see how my body responds. So far feeling great! Just need to keep smart about it.
A. 75/82,5/87,5/92,5/100/107,5kg, did as e2mom
B. Scaled: 245+140 ? first time doing ring mu’s in a workout + first time doing more than singles! Ring mu’s 4/3/3/2/2 ?
C. 46cals AAB + 2.25 on hswalk ????
D. Done
This was a nice day ??
Heck Yeah! What a great day!!
A-done
B-scaled 245+240=485
C-43cal
Hsw training…
D-done
Keep drilling those handstands!! It will pay off
Howdy!
A. Done up to 225 lbs.
B. Did the scaled version: 245+34 strict tempo ring pull-ups.
C. 33 cal, 3:37 with handstand marches.
D. Done: 100 lb DBs and 185 for rows.
Have a great day.
Do you have previous results?
Can’t actually compare, Coach as I had to do strict tempo ring pull ups today. Second part I had done same number of cals (33), but did the marches faster (it was 3:42 in October and 3:55 in August). I feel I would have done more MUs this time but shoulder is not good yet. Tried to kip a bit on the rings and it felt good, but not just yet to get back to full capacity.
Got it. Excited for you to get back to full health and doing all of the program!
A1. Two sets of: 45 seconds of Mountain Climbers 45 seconds of Death March @ 1111 Tempo Rest 30 seconds A2. 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 A3. 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 B. (15:00) AMRAP, in 7 minutes of: 7 Burpees 60-Foot Lateral Shuffle (6×10 feet) 10 rounds + 20 foot Lateral Shuffle C. (25:00) AMRAP, in 5 minutes… Read more »
Hello!!
Mobility done
A) Up to 100lb
B) Did the second scaled option (with the percentages) and Strict Chest to Rings instead of MU
88 – 95 – 100 – 105 – 112 (7:15)
Last time: 110 + 220 (Strict PU) = 430
Today: 112 + 210 ( Strict Chest to Rings) = 422
C) 23 cal Echo Bike (same last time)
100 Back to Wall HSM in sets of 25 Unbroken:
Last time: 2:58. Total time: 4:58
Today: 2:02. Total time: 4:02
D) Done with 25lb Dbs and 85lb Barbell
Have a great day! ?
Nice work Sabrina!!
A. 200/215/230/250/265/280#
B. 295+20 MU…went pretty conservative on MUs(last time I finished with 29) but with the intent of giving myself more time to get to some heavier barbells but I think backfired because I would have gotten to 295 regardless but had less MUs to show for it ??♂️
C. 33cals… :57s Rx
D. Done
Good days learning and things you can apply going forward. Mainly”trust your fitness” 🙂
Warm up done
A. 195/215/235/245/265/285
B. RX 315/22 MU = 535
MU: 7/6/5/4/0 time expired as I hit 315 jerk
Muscle ups felt great could have done more but timed this just right
Last time only 1 rep at 295 and 23 MU
C. RX 53.5 Cals/1:07 hsw ub 25ft increments
Last time: 50 Cals/1:23
D. Done
Finally catched up with the program 😀 Mobility done A) up to 105kg E2’ style B) 75-85-95-105-115kg Bar mu: 9-7-8 reps Finished 2nd rep at 105kg and then TV hit me Last time it was the same weight but 6-6-6-6 reps bar mu Today bar mu were definitely so much better and lighter, but transitions were too slow C) 38.4 cal and 3×10.5m hs walk, time: 45 sec for that Last time it was 34 cal and 51 sec for 4×8 meter, so happy with this Then did class workout 30-20-10 reps Alternating db snatch Push up Immediately into… 10-20-30… Read more »
Looks like a big days work! Now you need to push those transitions and trust your fitness a little more!
Changing the plates took ages tho, that is also a skill that i need to improve 😀
Not much for sleep last night so didn’t feel 100%. Reasonably happy with today’s session all things considered
Warm up done
A.195 215 230 245 265 280
B. Finished 3 at 275 +20 mu with long straps this time- had about 10 seconds to hit 295. Rushed it and most clean out the front?. Last time finished 275 bar + 24 mu but didn’t get to 295 bar. Meh
C. 44 cals- same as last time
D. 1:28- was 1:23 last time
E. Barbell bench w tempo 135 185 205 225 and supinated kb row
Testing this on long straps and getting nearly the same score is solid! They cna be tough to become efficient on.
Definitely a game changer with long strap…and lack of sleep. Good to get some variation with the straps but you need to sort that sleep dude! What’s going on??
Just juggling a lot of different hats currently and unfortunately sleep is has been on the back burner because of it. Will get It dialed in tonight and make it more of a priority. Early a.m. workouts are rough running on empty ?!
Did Wednesday’s yesterday:
Limited Equip Option
A. 2 sets done
B. S@&t sandwich: 4:59, 5:01, 5:10 using a 200 m run, 15 Alt DBs, 20 DB Step-ups @ 40#
C. 3 sets done of BSS and tempo push-ups
Today:
A. 135, 145, 155, 160, 165, 170(1, failed Jerk)
D. 4 sets done using a 40# DB.
Some days I will stick to just the weightlifting. Other days I will stay home and do the metcons. I hope the next cycle has lots of weightlifting to get back to full strength ?
Lots of weightlifting is always great, but lots of sleep and water is huge for building strength.
Lots 🙂
I actually like that split. It should keep your body healthy and fresh.
Hi, I was in a different gym, so I did everything except part C. They didnt have bike neither marks for HS walk….
A. Done based on 110kgs
B. Did scaled version
August 9: 225+210= 435
October 4th: 225 +250 = 475
Today: 225 + 220 = 445
C. Skipped
D. Done
Today I was doing muscle-ups on rings with long straps, I’m not used to it.
Long straps definitely force you to be more patient on the swings or else you really start going back and forth a lot.
Thanks guys !
Good to get some variation with longer straps!