Dynamic Mobility, Activation and Warm-Up
Start the clock and:
Band-Assisted Upper Anterior Chain OpenerĀ
At the 4:00 mark:
Band-Assisted Hip Flexor Stretch x 30 seconds per side
At the 6:00 mark:
Two sets of:
Banded Pass Thrus in the Squat x 10 reps
Leg Swings x 10 forward reps/10 backward reps per leg
At the 10:00 mark:
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
OHS x 3 reps
Snatch Balance x 3 reps
Snatch Drops x 3 reps
Snatch x 3 reps
A.
One set of:
L-Hang Rope Pull-Ups from Floor x 10 reps (alternate hands)
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Rope Climb x 1 rep
*Utilize the Rope Climb Mount
to get you a higher start on your rope climb.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 ā Toes-To-Rope x 5 reps
Interval 2 ā Rope Pull-Up Taps x 4 reps (alternate hands)
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 ā Rope Hang Knees-To-Armpits x 10 reps
Interval 2 ā 2 sets of complex: Rope Climb Mount + Rope Pinch to Stand
B.
Five sets of:
High-Hang Snatch + Mid-Thigh Snatch @ 70-75%
Rest 2 minutes
Hold each position for 2 seconds and then pause for 2 seconds in the receiving position.
C.
Complete as many reps as possible in 3 minutes:
Row 500 Meters
KB Swings x Max Reps
Rest 90 seconds; complete a total of four sets
35-49: 32/24 kg
50-59: 24/16 kg
60+: 16/12 kg
D.
Three sets of:
Glute Ham Raises x 6-8 reps
Rest 45 seconds
Side Plank x 45 seconds per side
Rest 45 seconds
Reverse Hypers x 20 reps
Rest 2 minutes
A: Done. Loved the l seated rope pullups. I tried to post a vid on the fb page, but my videos never post š
D: done
Was going to do the rest in the afternoon…but i freakn started puking!!! My entire family has been taking turns with this stomach bug, and i thought id escape…WRONG!!! So…here’s to yet another couple days of not working out ?
A. No rope š (but hope to hook something up so I can do it tomorrow)
B. 75#
C. 22, 20, 23, 27
D. Done and loved it!
Mob done.
A. Skipped. No rope.
B. 35/35/37/39/40
C. 17/16/16/19
D. Skipped.
A: done good to spend time with the rope
Box wod 21 min emom
8 burpee box jump over
18 wallball 20#
30 DU+10ttb back after work
B: 85/95/95/95/95 still working tech.
C: rows 1:48/1:48/1:47/1:47 kB-31/30/30/30
D: green band flute hams done
DMA – done
A. done – forearms were feeling it after completing this section.
B. 95 – 95 – 95 – 100 – 100 (missed a couple H.H. snatches before getting it on the last set)
C. 21 – 23 – 24 – 25
D. done – other than the GH raises
Today was a mashup of last two days since I had to do the box’s programming yesterday.
A (today): Rope climb work. Enjoyed this. Always good to work the elements.
A (yesterday): Mid-thigh, FS, Clean complex: 175-200.
C (today): 70# KB; 27, 29, 29, 30.
C (yesterday): Rows w/ 70# DB + snow angels.
D (today): GHRs x8, side planks, and Reverse Hypers done.
A. Rope outside so I might have skipped! But supposed to warm up so I may catch it later.
B. Up to 75. Technique felt better. New Romeleo 3s for first time today. Felt great!!
C. 26,25,24,27.
D. Done
Where do you live Theresa?
Woodland Park, Colorado. Small town about 8500 ft elevation
lol I love it! Colorado is such a beautiful state!
Mobility done
A. Done
B. 140/145/145/150/155 – no fails, felt great
C. 30/26/26/26
D. Done
Off to the mountains to relax and freeze my butt off – have a Happy New Year!
A. Subbed with 20 x towel pull ups as xfit class was using the space
B. All at 40kg, felt fast
C. 24kg KB – 23 reps all sets
D. Done
DMA DONE
A. Done
B. 95,105,105,105,115 – no fails
C. 31,35,32,30
D. DOne
DMA – done
A – we have a rope that’s attached to a beam about a foot below a 12′ ceiling, so was able to do everything except the actual rope climbs.
B – 3×65# / 2×70#
C – Rows and American KBS
2:08.8 / 19 KBS
2:07.1 / 19 KBS
2:06.5 / 20 KBS
2:06.4 / 19 KBS
D – finished with 3 sets of 15 GHD sit-ups + 15 GHD hip extensions
A. Done (very challenging for grip and core)
B. 60/65/70/75/80/85(81%)
C. 38/35/36/-
D. green band/done/good mornings (empty bar)
A. Done. Anyone else twist around in circles on toes to rope?
B. All at 105
C. 26,24,26,26 eye level Russian at 53lbs. Rows got slower but took less time to pick up the KB.
D. Done.
A. Did the same!
Mine looked just like Travis’s… š
A. That was fun today. I love rope climbs
B. 125’s all around. Felt really the last 3 sets
C. 34,34,34,36 total of 138 and all my rows were 1:47 to 1:52 so was able to have a full minute of swings.
D. Done
Mobility completed.
A)Completed. Travis is a ninja. I watch his videos for the movements and then I feel myself performing the movements and I am pretty sure they are not a smooth as Travis.
B)100#(2)/105(3)
C)24/23/24/24
D)Completed. GHR completed with a thin blue band.
High hangs were very sketch today. 16k in wod 13,13,13,15. Now to go tile a bathroom floor!
Have fun!!
Did 13.1 today and PRād by 2 reps. Happy with this since snatch has not been great for me this year. 162 reps.
That is my favorite Open workout! Great job!
That is great Rob!!
Sorry, just playing with the crew this week.