Primary Session
Movement Primer
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – Max reps @ 75%
Rest 2-3 minutes
B.
Against a 5-minute clock:
10 Sandbag Cleans (150/100 lbs)
30/20 Calories of Assault Bike or Echo Bike
10 Sandbag Cleans (150/100 lbs)
Max Reps of Wall Ball Shots (30/20 lbs)
Rest 90 seconds and complete for a total of FIVE sets
Customize calories and loading to give yourself at least 40 seconds on the wall ball shots.
If you do not have access to a sandbag, perform 20 alternating dumbbell snatches (50-70/35-50 lbs)
Compare results to October 6, 2020.
C.
Four sets of:
Hanging Knee Raise x 10-12 reps
Rest 30 seconds
Weighted Russian Twists x 10-12 reps each side
Rest 30 seconds
Flutter Kicks x 30 seconds
Rest 90 seconds
Strength Accessory Option
A.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 5111
Rest 15 second
Band-Resisted Overhead Band Pull Down & Aparts x 20 reps @ 2020
(this should look like a lat pulldown, reach arms high overhead and pull the band apart as you try to squeeze elbows together behind you)
Rest 2-3 minutes
B.
Four sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Aerobic/Gymnastics Accessory Option
For time
Three rounds of:
500 Meter Ski-Erg or Row
20 Strict Handstand Push Ups
100-Foot Overhead Walking Lunge (95/65 lbs)
Immediately followed by. . .
Three rounds of:
30/22 Calorie Bike Erg or Assault Bike
10 Strict Handstand Push Ups to 4″/2″ Deficit
100-Foot Back Racked Walking Lunges (155/105 lbs)
Compare results to October 6, 2020.
A. Back Squat *Set 1 – 5 reps @ 75% – 275 *Set 2 – 3 reps @ 80% – 295 *Set 3 – 1 rep @ 85% – 315 *Set 4 – 5 reps @ 80% – 295 *Set 5 – 3 reps @ 85% – 315 *Set 6 – 1 rep @ 90% – 335 *Set 7 – 5 reps @ 85% – 315 *Set 8 – 3 reps @ 90% – 335 *Set 9 – 1 rep @ 95% – 355 Rest as needed between sets. Squats felt strong. B. Four sets of 4-minute sprints: “Mary” 5 Strict… Read more »
Second time doing pistols and you opted to wear a vest? Or second time doing pistols in a vest?
Second time doing pistols with a vest!
Primer – Complete
A) 145-185
11 reps @ 155
B) 50# SB, 16# Medball
Wallball Reps – 18, 10, 10, 12, 13, had :40s or more per set
Should the SB clean be over the shoulder? (I read the comments) I did cleans like with a barbell which are awkward as hell
C) Complete
Strength
A&B Complete
But I wasn’t really sure if I did the banded pull down & apart correctly
Yup over shoulder just like regionals in 2017
games. crossfit .com/workouts/regionals /2017/6
9 am
Rum 10 set 60”
5 pm
A.
120-130-150 kg
128 kg 8 rep
B.
20 db 25 kg
WB 12 kg
32–28-24-20-24 ( 128 rep)
October 30-28-20-22-19 (119 rep)
Nice little improvement Michele!! ??
Primer – done A. Back Squats – 210-240- 270 – 15rep @225 B. Legs Death WOD- destroyed my legs- but loved it! Can’t compare as before I did not have a this type of Sandbag . I was also confused how to do the sandbag cleans. I search on the website but didn’t find anything, then googled and found only one from MisFit it said Sandbag but the video showed over the shoulder and found one event from 2017 regionals with sandbag but done over the shoulder. at the end I did them over the shoulder lol, is it like… Read more »
Yup over the shoulder! Today’s one was ?????
A. 80/90/107,5/90kg-10reps
B. DB 20kg
19/7/8/7/3 Total 44
October results 21 reps
C. Done
WOW! that’s a massive improvement! What did you change??
I had no other plan than before. Somehow the DB seemed lighter to me, although it was the same 🙂