Dynamic Mobility & Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1: Shoulder Opener x 45 seconds
Minute 2: Thoracic Rotation x 10 reps each side
Minute 3: Banded Clam Shells x 10 reps per side
A.
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 30 seconds of Rowing
Minute 2 – 30 seconds of Ring Muscle-Ups
Minute 3 – 30 seconds of Handstand Walk
60+ Men: 30 seconds of Nose-to-Wall Handstand Hold
60+ Women: 30 seconds of Chest-to-Bar Pull-Ups; Nose-to-Wall Handstand Hold
B.
Every 2 minutes, for 12 minutes (6 sets):
Speed Deadlift x 3 reps @ 70-75%
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20/15 Calories on the Assault Bike
Minute 2 – 6 Pull-Ups + 6 Strict Handstand Push-Ups
Minute 3 – 20 Double-Unders + 6 Toes-to-Bar
50-59: Strict Handstand Push-Ups to 2″ riser
60+: 15/10 Calories on the Assault Bike; 15 Double-Unders; Strict Handstand Push-Ups to 4″ riser
delayed entry: (did do this on prescribed date just didnt get to enter it on time)
dyn/mob: Done love this!
A) Rows : average 108, 1st set of MU=0-, after the first set got singles for a total of 7 MU -singles, HSPU- took a few handsteps and fell…frustrating, a few I did get across a whole mat! YYaay .lol I Def need butt loads of work on this…
B) SDL: 4setsx205,2setsx220
C) no assault bike 🙁 ;sub’d 100 meter run,
10 rds/HSPU strict did the last three sets with 5rps+1 ( total of 6)before that all unbroken ..
One day behind on the programming.
Mobility – done
A. subbed BMU’s for RMU’s (didn’t have much luck today on them!)
B. Speed Deadlift – 215 (purple band) (2 sets) – 215 (red band) (2 sets) – 225 (red band) (2 sets)
C. only 11 calories on Assault bike (went for 45s) each round – everything else as prescribed
Mobility done.
A. 10cal, 3MU, Freestanding Handstand Push-up practice.
B Skipped.
C. Thought process, rounds 1-10 “F*** this is miserable”; mental attitude needs a little work.
17cal the first round, this burned me out for the next two rounds. Then held about 10cal the remainder with RPM actually getting a little stronger as rounds progressed.
5+5 and 20+6 all rounds for the other movements.
DMA done.
A. Just did BMUs. Working on linking them together.
B. SDL 215#.
C. Scaled to 15 cal row/6 PU + 6 reps 85# Strict Press/ 10 BJ + 6 T2B
Halfway through part C, I thought to myself “I actually pay money to do this to myself”. LOL. Mobility done. A – Done. MUs x3-4. However, I’m struggling with regripping the rings from the turn to the catch. I need to figure why because this never used to happen. Weird. B – SDL at 300#. C – I squeaked out 15 cals on that AB for the first 5 rounds. Then I just rode the damn thing for 55 seconds the rest of the rounds. Last 5 rounds I was around 13 cals each round. Everything else was unbroken. Thank… Read more »
Mob Done
A. Done w/ 3MU
B. SDL @ 315
C. No AB so subbed Sled pushes for 225′
Simply moved from one element to the next, all UB.
Fun workout.
Mobility done
A. Row, MU 4/4/2/2, Handstand holds 30 sec on the wall
B. Speed deadlift X 3 reps @ 275lbs
C. 15 Cals row, dropped to 10 at round 15, skipped round 22 on cals
6 pull-ups 3 SHSPU all rounds
20 DU + 6 T2Bs all rounds
Calorie row was the most taxing for me.
A. Done 200m, 4mu, 25′ all rounds
B. 315#
C. Oh boy! 20 x 5, 18, 18, 18, 16, 16
Were there other movements? Unbroken on the other shit….lol
Still coughing…
Right? The other two minutes were just recovery while you tried to get ready for the next minute on the bike.
M&A Done
A. Done, got 2 MU each time, happy with this considering my MU meltdowns of weeks past
B. Deads @ 230#
C. EMOM, only got the first round on the AB, finished averaging 15 cal per minute, used the whole minute. I was good for the first 25-30 seconds at roughly 72-75 RPM, then I died. Rest done RX, had roughly 30 seconds rest for the other two minutes each.
A. 5/5/5/4 missed last muscle up- small kip
B.did one legged deads 155×3
C. Min 1-I did 15 cals on the schwinn w my one leg
Min2- as written
Min 3- 10 pushups + 6 1 legged TTB
the bike got harsh the last 3 rounds with the one leg
Mobility done
A. Focused on ring muscle up drills / ring muscle ups only today
B. Speed deadlifts 200#
C. Assault Bike monitor was not working so I just went for 40 seconds
6 pull-ups and 3 strict hspu all unbroken
20 du + 6 t2b all unbroken
EMOM was just what I needed, today. Thank you.
Awesome Beth!
Mobility EMOM done
A. Done; 4/5/5/5 UB ring MU
B. 275# speed deads
C. This was pretty ugly on the bike. We were in Kona today so only had the AirDyne 6 model. 15 cals for RD’s 1-5, 14 cals RD’s 6-9, 15 cals on RD 10. The other minutes were my rest.
AD Bike: 35-50 secs
PU+SHSPU: 19-22 secs
DU+T2B: 23-25 secs
Mobility done Only had time for 30 min emom This is my thought process during this Here is how the rounds went 1-20 cal this is going to be rough 2-20 cal I am a beast 3-16 what happened To my legs 4- all calories were a blur after this 5- think the clock is broke on this thing 6- the calories are definitely broke on this 7- Nicole is off my Christmas list 8- only 2 more rounds to go 9- shit I miscounted now only 2 rounds to go 10- I am the greatest crossfitrer ever! All other… Read more »
Best Post Ever!!!
Hahaha that’s awesome.
Yep!
hahahahahaha! I love it!!
Sweet baby Jesus that assault bike was just plain mean!
A. 2-3 MU did, handstand hold, neck started acting funky when I walked on hands the other day.
C. I tried everything to get those Cals done, a few rounds I only got 19, at the end I made up the missed calories to ensure 200. Felt like zero rest until after hspu were done & then a good rest after DU + T2B
Bike 45-60 sec
PU-HSPU 30-45 sec
DU+T2B 23-28 sec
How is the neck feeling? I don’t like seeing things like ‘neck started acting funky’
It’s the same issue, I’ve got to get back to PT. Ive been noticing a good bit of discomfort and lack of grip strength
Definitely head back to the PT – I don’t want you messing around with that!
Mobility done
A. Done (3 MU’s per round and HS walk attempts)
B. Speed DL @ 315 across
C. Wow – that was rough! Did 20 cal per round on Airdyne – don’t know what that equates to on an Assault Bike. Cut to 4 SHSPU per round so I could do them w/o a riser throughout.
Airdyne is about 2:1 , probably closer 34-36 cals
Wow – that is a significant difference. The 200 cals on the Airdyne was enough for today…
It was tough to get it all done in the middle rounds. I had a lot of no rest rounds
I have the newest Airdyne (the AD Pro). I thought the cals as compared to the AB were closer than 2:1, but maybe not. The toughest rounds (the middle rounds) I had about 7-10 seconds rest when it hit 20 cals.
Not sure about new model AD. Most rounds I went straight through to Pull ups with zero rest. I tried going faster but it was near redline if I did. The good news we got it done and we don’t have to worry about it again until next week.
LOL – you got that right!
C. Done
Brutal! Will do DL tonight and the other wod tomorrow
Come to 1401 Saturday 8:15am
Looking into that Jeff mentioned the other day. But I thought it was Sunday will do my best to make it thanks for the invite
Ok
WOW! Today I was served a nice piece of humble pie.
Mobility completed
A)Completed with x4 MU per round
B)230#(3)/250(3)
C)Assault Bike 20/17/15/15/15/15/15/15/15/15
PU/SHSPU x6 each movement per round. Needed to use an ab mat after the second round.
DU/T2B was the only portion of the conditioning I was able to maintain rx throughout.
I really don’t feel using an abmat is scaling strict hspu seeing my head still make a lot of impact into the mat. Idk just my 2cents. Don’t be hard on yourself that stuff was hard today, you did great
Thanks Pete. I agree on the abmat. That darn bike kicks my butt everytime. It’s just difficult for me to maintain that power output to get to 20 calories.
Ouch !
Thanks for destroying my ego!!!:-)
Thought the EMOM would be o.k. because I like all the momevents except for the air bike. So my thoughts going in were “you have 2 relatively easy minutes so you can really push on the air bike”.
DM&A Done
A. Done: easy row, 5 unbroken mu per round, hs walk for 30 seconds
B. Done @ 140 kg (70%)
C. Air Bike: 20/20/20/18/16/16/16/15/18/16 cal (definitely know what I have to work on)
Rest unbroken but shoulders are smoked!
Great workout!!! Have fun everyone!:-)
Great work Bjorn!!!! The assault bike is tricky b/c you need to gauge it where you can still get the calories in the designated amount of time without gassing yourself and that is a fine line b/c a few extra RPMs can destroy you!
Today it felt like 80rpms was the requirement if you wanted any rest at all & that’s not easy
Nichole,
What is a speed deadlift? Is it just touch and go reps?
I can show you!
Ok, see you tomorrow!