A.
Warm-Up:
Assault Bike 10 minutes @ 70-75%
Then. . .
Spend 10 minutes on mobility prioritizing overhead, thoracic and hips.
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Then. . .
Assault Bike 5 minutes @ 80-85%
Then. . .
Spend 10 minutes working through dynamic range of motion
Finish with. . .
Five Sets of:
30 Second Assault Bike @ 90%
Rest 30-60 seconds
B.
Two rounds @ Competition Pace:
20 Double Unders
5 Chest-to-Bar Pull-Ups/Chin-Over-Bar Pull-Ups
3 Hang Power Clean
40-54:
155/105 lbs
55-59: 135/95 lbs
60+: 115/75 lbs
C.
Complete as many rounds and reps as possible in 15 minutes of:
55 Double-Unders
15 Chest-to-Bar Pull-ups/Chin-Over-Bar Pull-Ups
5 Hang Power Cleans
40-54: 155/105 lbs
55-59: 135/95 lbs
60+: 115/75 lbs
———————————-
———————————-
MQ Event 3 Completed – Item C:
15 min AMRAP: 4 rds. + 59 or 359 reps total; pretty slow on C2B
DL Pr by 22# to 417# (missed 421#)
Redid Event 3: 448
Feeling accomplished.
Congrats to all that made it!
15:00 AMRAP 55 dubs, 15 c2b, 5 hpc (155#) – 355(4+50). Just could not string together my DUs today.
Then joined class for Hero WOD “the Chief”:
Max rounds in 3 minutes of:
3 Power Cleans (135#), 6 Pushups, 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
417 Reps (23 Rounds+2 cleans)
Just under 7 rounds on this one. Everything felt good except the DUs. After the first round, it was hard to get those going, forearms were just not working correctly. Was a lot more enjoyable that I thought it would be.
I ended up hyper extending my elbow yesterday somehow on the MU’s and can’t really bend my arm. So I did the 1 RM for dealift, did 323# 13lb PR for me. I may give my arm till monday and do the two remaining workouts..
Great work on the dl Chris! Yes, wait until Monday to do the remaining events if your elbow is still not feeling good by tomorrow!
Feel better
Hero WOD today
14 Rounds
3 Power Cleans @ #95
7 KB Swings #26
100 M run
8 Step Ups
32:21
Paced slower today-Good Workout
Session 2 from yesterday (MQ Event 1)
4:33
Smoking fast time Ryan!
Missed yesterday so I did yesterday’s today
Session 1:
55 BFB, 34 OHS, 21 Ring MU-14:13
Session 2:
21-15-9 Cal Row and Thrusters-5:29
Event 3 – 5 rds +37. Had 4 no reps on the C2B. They were rough after yesterday. Keep at it everyone and enjoy your Sunday. Thanks everyone for the support and tips
Good work! Smashed that one!
Question for Nichole – but first, let me say that I’m a long time follower of Invictus programming, and you guys just locked in my confidence in your programming and overall knowledge with the coverage of the Masters Qualifier (esp w the info packet). Kudos to you and your staff. So my question is … are you giving any advice on athlete’s 2nd attempts of the workouts based on 1st time attempts? I thought I saw a reference in the packet or somewhere about checking w you guys on the workouts that should be given a 2nd go. Thanks in… Read more »
Event 3. 300 reps. My lower back is stiff this morning from dead lifts last night , made the hang cleans tough. Will do Event 4 on Monday.
Its nice to see such great scores getting posted…awesome job everyone!
That is what we were worried about with doing the dl early – has the potential to make those hang power cleans rough!
A day late and a dollar short…I now see the link to the packet Very nice packet also, thank you.
1 RM DL- 418.8lbs (190kg). 5 kg PR…And my 2016 Crossfit Season is done! It was a tough two days but I was fully prepared (more than I’ve ever been) to take the challenge. Thanks to Nichole , CJ, and most importantly this great community of Masters. Time to get strong and work on my week messes. For those that haven’t finished- crush it! And see/ read about your training next week.
Way to go Corey! congratulations!
Nice PR!
Event 3 and 2 this morning before soccer games and track meets today.
Event 3-6+4 = 454
30 minutes later
Event 2- 445 (that’s all I had today.)
Positive vibes to all the qualifiers this weekend.
Keep your arms and hands in the ride at all times, sit back and have fun.
Event 3 complete. 6 rds+68 reps (518)-
Word to the wise. Unless your a C2B ninja break them up early!!!
Doing the DL in a couple hours
Nichole- What’s the recommended warn up for DL
Was thinking 3 rds of banded walks; lateral banded walks, hip bridges and good mornings, then start DL building up to 100+%
That sounds great Corey. Do a ton of glute activating exercises and start, from the lightest weight on you deadlift, practicing a perfect set up. Make sure you are wearing flat shoes!
Thanks. Definitely. Usually don’t wear shoes when I DL. Any advantage to wearing them?
None!
At least no advantage to having any elevated heel