This week is a testing week! If you were following the program on June 3, 2020, please review your results from that day before you tackle this session, and make it your goal to beat those results.
Mobility & Activation
Warm-Up for Hinging Movements
A.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
B.
Every 90 seconds, for 12 minutes (8 sets) of:
Deadlift x 2 reps @ 22X1
*Set 1 – 60% of 1-RM Deadlift
*Set 2 – 64%
*Set 3 – 68%
*Set 4 – 72%
*Set 5 – 76%
*Set 6 – 79%
*Set 7 – 82%
*Set 8 – 85%
Please note the tempo…the barbell should rest on the floor for two seconds between reps. Work to move the barbell as quickly as possible in the concentric phase of the lift.
C.
“The Running Dead”
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs)
1600 Meter Run
D.
Cool Down…
10-15 minutes of easy recovery pace on the Assault Bike
E.
Three sets of:
Extended Plank Holds x 60 seconds
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
B. Up to 400#
C. 26:12 (1200 m TrueForm/DB’s 50#)
A. Done
B. Kept it light just recovered from back strain
C. DNF. Did up to box step overs but knees were acting up, decided not to push it and stopped
E. Done
A) done
B) 205/220/235/250/260/270/280/290 no belt- these felt awesome
C) 27:35 Rx bike killed me. Still 42 sec faster! I’ll take it. This one is fun
D) done
E) done those rollouts felt a little different second time around ?
Thanks Tino!! Hope you had a great day!
And another PR ????
Yess! Thank you for everything! Things feel so awesome! Definitely need to keep this going when kiddos come back to school and all of that ramps up! ?
Monday’s:
A) High hang snatch + snatch. Off #100 max.
#65, #70, #75, #80, #85, #90 (failed the hang clean, got it 2nd try, and got the snatch.)
B) Snatch ladder: finished at 9:54.
#70, #75, #80, #85 (failed one, did 3 more),
#90 (failed one, did 2 more) #95
C) 1-rm C&J: off #130 max. #115, #120, #125 (fail clean, did one more, failed jerk.)
D) 3 rnds: 800 m run, 30 wb (#15), 20 alt db snatches (#35) 20:41
E) BB walking lunges: #45 bar.
Nice work Leslie. Good to see you got Monday’s work in!
A. Done
B. Up to 185Kg; beltless and double overhand
C. 24:25Rx. Slower today from last time (23:34). Legs felt heavy. No particular slow spot just generally slower. Felt good though. I really like this one.
D. Done
E. Done
Glad to see DL back. I’ve missed them.
They’ll be back next cycle! ??
Looking forward to it
I have felt much better this week regarding my workout performance. Regarding strength exercises like squats, deadlifts, C&J or Snatch, I have felt a little weak, especially in percentages higher than
85% , But looking foward to my rest day and Friday workouts.
Awesome to hear Marlon!! Keep working hard and dialling in your recovery ??
A. done
B. Up to 365
C. Subbed row for run; 45# dbs; 29:58
D. Done
Snuck under that 30 minute mark!
Day behind but yesterday I didn’t feel right at all and I’m glad I rest
B.220 front squat 10# from last test and I haven’t hit this since 2018 regional training
C. 7:52 I have a 12’ rope so I made all the reps legless if there is a better modification let me know
D. 2 rounds + 9 burpees I could not get into a good pace on the row I wanted 3 rounds here but I also had to fix my rings after round 1 because the straps came loose so that’s about 30-40 seconds lost!
Ah equipment malfunctions throwing you off your game. Glad it didnt take too much time though.
So frustrating BUT those straps can cause some serious injuries so totally not worth it to try to keep going!
Rest did you good!! Great work! Now to be safe on those rings!!
A. Done
B. 150kg 85%
C. I didn’t have aerobic machine so I substituted by wall ball. RX Time: 29:53 (very hard box- step over with dumbbells 22,5kg)
D. Done
Nice work Joaquin! Those step overs are ?
A.done
B. Done and after try 3 attemps to rm and make new rm 180kg
C . 31:00 …. 100kg , and dbs 17,5kg
D.done
E.done
Congrats on the PR but please be safe, we did not want you to max out!
Mobility done
A) done
B) still no
C) instead of this, did…
5000 row for time
E90”, inc.: 0:00
5 bp over the rower
I think i only row 2-3 times in my whole life more than 4K, so it was a tough one. Definitely should start doing more from these
D) done
E) done
Will do a training tomorrow as well, so didn’t push it too much
Great to see you’re still getting some good work in!
A. Done
B. 255/275/305/325/340/350/360
C. Class
D. 10 minute bike.
E. Done
I have a treadmill and rower, no bike, best sub?
50 Calorie Row!
Hello!!
A) Done
B) Up to 205lb
C) Same modifications than last time:
123lb DL, Echo Bike and 25lb Dbs.
June 3rd: 37:58
Today: 33:57 ? ?.
D) Done. Erg Bike 10min
E) Done
Have a great day! ?
Wow!!!!!!! Thats HUGE!! So awesome to see that the work you’ve been putting in is really paying off. Great job!!
A. done
B. 185/200/215/230/245/255/265/270#
C. 26:37
this hurt… bad…
first mile: 7:06
deadlifts did 5 sets of 10
bike done in exactly 4 minutes
step overs: 20/16/14
last mile not sure time but died
D. & E. done
Way to push the pace and really test yourself today!!
thanks Tino!!
Howdy!
A. Done.
B. 435 lbs (85%).
C. 33:35 (38:47 on 6/3/2020).
D. Done.
Have a great day!
Woohooo!! What a huge PR!! Love seeing your hard work pay off!!
Just want to make sure I’m doing the tempo right for the deadlifts is it 2 seconds on the floor 2 going up explode down wait 1 second repeat?
2 seconds going down, 2 second pause on the floor expose back up. The first number is always the eccentric.
Ok thanks that’s how I ended up doing it. I confused myself ??
My wrists and shoulders were very happy to see the absence of OH/Pressing work today. Love me some Included some Mobility & Activation ? A. 2 sets for time sake – Def challenged w/ the Hip adduction movement, hoping i did the right variation of the dead bugs. B. 260/280/295/315/330/343/355/370. These felt easy through 6 sets and suddenly got heavy. C. I enjoyed this and didnt actually feel miserable at all towards the end. Hoping i went for the right stimulus, treated it as a steady grind. 8′ run on AR 50 Deads @225 x10/10/10/10/10 50 Cal AB 50 DB… Read more »
The mental aspect of the sport is as important as the physical. Train your mind the same way you would your body. When you feel your mind slipping or switching off check yourself. When you hear those negative voices when things start to get tough be aware of them but work against them and push yourself further into the discomfort.
You really need to read this!
https://shop.crossfitinvictus.com/collections/frontpage/products/hardcover-book-the-invictus-mindset-an-athletes-guide-to-mental-toughness
A. Done
B. Up to 405 no belt and double overhand grip with hook. Slightly under %
C. 28:42 RX with 60# DBs like the last few times those step overs just ruined me again!
last time: 28:28 but I think that mile loop was slightly short can’t be sure though!
D. Done
Those 60lb. for step overs must be brutal. I just imagine you looking like some of the regionals athletes in 2018 ?
Lol yea just slower and less fit otherwise spot on!!
A. Class wod which worked well today.
5 deadlift singles: 425/445/445/445/445
Felt pretty easy which was nice after an abysmal front squat day yesterday
2 sets of 8 bench press: 245/245
B. 31:25
Haven’t felt too great this week and started this one slow. Felt fine and moved consistently at least.
Doing core stuff later.
Whats going on dude? Unwell? Under recovered?
Think I had some bad chicken or beef on Monday. Bit of a brick in my stomach but getting better!
Hopefully back to 100% come Friday!
Glad to hear it! It is nice have a better training day going into a rest day.