Primary Strength Session
A.
Build to today’s heavy…
One and a Quarter Front Squat
Goal is to get to 95-100% of your 1-RM Clean. If you get there, go ahead and call it. Goal is just to prime you for a good clean & jerk session.
B.
Every 90 seconds, for 6 minutes (4 sets):
Power Clean + Jerk @ 50-65%
followed by…
Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Jerk @ 65-80%
followed by…
Every 2 minutes, for 8 minutes (4 sets):
Clean + Jerk @ 80-95%
C.
For max reps:
185/125 lb Ground to Overhead x Max Unbroken Reps
Rest 60 seconds
155/105 lb Ground to Overhead x Max Unbroken Reps
Rest 60 seconds
115/75 lb Ground to Overhead x Max Unbroken Reps
A set terminates at any point that the barbell is rested in the front rack, overhead for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.
Primary Conditioning Session
A.
For time:
25/15 Calorie Assault Bike
25 Chest-to-Bar Pull-Ups
25/15 Calorie Assault Bike
25 Chest-to-Bar Pull-Ups
*Compare time to January 3, 2017.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Skills Option
A.
For times:
40/25 Calories of Assault Bike
10 Strict Handstand Push-Ups to 6″/4″ Deficit
3 Legless Rope Climbs (15′)
Rest 3 minutes, and then…
For times:
40/25 Calories of Assault Bike
10 Strict Handstand Push-Ups to 4″/2″ Deficit
2 Legless Rope Climbs (15′)
Rest 3 minutes, and then…
For times:
40/25 Calories of Assault Bike
10 Strict Handstand Push-Ups to 2″/0″ Deficit
1 Legless Rope Climb (15′)
B.
Three sets of:
L-Sit Hold x 60 seconds
(accumulate the time if you cannot yet hold this in one set)
Rest 60 seconds
Handstand Shoulder Taps x 30-40 reps
(freestanding if possible, otherwise with nose to wall)
Rest 60 seconds
Strongman Accessory Option
Every minute, on the minute, for as many minutes as possible…
120-Foot Sled Sprint
Select the heaviest weight at which you can perform the first set in 10-12 seconds. The complete as many as possible on the minute until you can no longer complete your set in 15 seconds or less.
A. 190# 100% of clean
B. Up to 78kg failed at 81?
C. 3/6/15
Conditioning
A. 5:23… the class took up the pullup bars and I had to drag out a box to reach the only one not being used it probably took me like a min
A. 245
B. 125/145/155/165/175/185/195/200/205/215/220/225
C. 125 x 12
105 x 14
75 x 17
Conditioning
A. 2:36 (2:43 last time)
Aerobic/ Gymnastics
3:26
2:24
1:55
Pump sesh
A)300
B1)155/175/175/175
B2)185/195/205/215
B3)230/245/255/265(miss)
Cardio sesh’n
A)primary. Didn’t time but better sets on c2b
B)aerobic/gymnastics skills
How’s your back?
Feeling better. My SI joint was off and I did some self alignment over the weekend and got worked on again Monday. Still focusing a lot of getting loose before sessions and stretching after. I need to do a better job of recovery work. Learning though. Thanks for the advice and pep talk over the weekend
PM Session
Gymnastics
A. 4:56/3:58/3:01 rxd
B. Done, modified to tuck sit on parallettes and shoulder taps nose to wall
A. Built to 195#
105/115/125/135
135/145/155/165
Built to 205…got under 210 2x
G2OH 10/18/25
METCON: 3:36 (3:50 Jan. 3rd)
Nice work taking 14 second off if your previous time!
Thanks!!!
AM- did primary conditioning from yesterday, 2:50-3:15, plus 30 minute run
PM session
A. 195 1 1/4 front squat
B. Last set at 185
C. 3,9,15 first set was a struggle!
D. Prim cond. 5:40 still struggling with my C2B butterfly rhythm:(
Then did sand bad walk from yesterday… that was fun! Talked 2 guys into joining me! Lol!!
Post some video of your ctb on the fb page to see if we can help
Will do!
Primary strength:
So far so good with squatting. Kept it light
A. One and a quarter front squat 105#
B. Pc+j 85#
Hc+j 85#
C&J 105#
C. G2O cycling
10 reps @75#
6 reps @65#
10 reps @55#
Primary conditioning:
A. 5:28, 23 cals on airdyne, 15c2b. Got 5:47 in January
Solid improvement Ashlee!!
Session 1: A) Built up to 330 B) Clean work done. Last set at 310. C) Barbell cycling: 11/12/15 Nice firearm burn. Primary conditioning: A) 2:40 Beat previous time by three seconds. UB on both sets. Didn’t feel as fatigued after this one. Feel like lungs are making solid improvements. Aerobic and gymnastics work: Didn’t have access to the AB or ropes for this session so used a rower and did muscle ups instead of rope climbs. 3:08 part one with rower and 10 muscle ups 3:10 part two with rower and 7 muscle ups 3:04 part three with rower… Read more »
Solid day Nathanial! Great to see your gymnastic and pressing strength coming on!
Appreciate it coach. Thanks to the incredible programming and support.
You’re welcome dude!
Session 1
B. Hit all percentages off of 210. Missed the jerk on my last rep at 200 because I almost lost a plate to the side. I need clips. ?
C. 7/9/15
Session 2
5:24, 6:18 last time
Looks like you’re feeling better?!
Much better than yesterday, but not 100%. So I’m good with what little progress was shown. Ha
Prim Strength
A) 313
B) up to 274
C) 6/9/12
Condo Nope…tons of strength stuff…yep ??
Barbell cycle. :60 rest b/r
15/15/30. Ouch!!
Felt “off” all day today, low grade headache and no appetite. Hopefully not getting the bug that’s going around. Got home from work, laid down for a while and felt better. Decided to start training and just see how I felt and stop if I didn’t feel ok. Got through everything 🙂 Strength A: up to 225 (last time we did these i only got to 210) B: 125/135/145 155/160/265/175 185/195/205/215(missed the jerk, left it out front) C: very distracted on this- had a kid fall off a bike in the middle, then a fight between the kids… it was… Read more »
I hope you’re not getting unwell!! Plenty of Vit C and D, and stay hydrated!! Still pretty good going to PR your retest, 🙂
Primary Conditioning Session
A. 4:55 (c2b: 10/10/5)
Aerobic/Gymnastics Skills Option
B. ✅
Session 2
Row Endurance (500m every 4:00 for 32:00)
= 1:42, 1:40, 1:40, 1:40, 1:40, 1:42, 1:41, 1:39
Invictus Gymnastics Session 1 Level 2 completed
Happy Valentine’s Everyone!!!
Primary Strength:
A: Up to 325# ✅
B1: 185-185-205-205# ✅✅✅✅
B2: 225-225-245-245# ✅✅✅✅
B3: 265# x4 (96%) ✅✅✅✅
C: 6/6/10 ?? pathetic
Primary Conditioning:
A: 4:29 ✅ 5:08 last time
Optional:
B: Core work ✅
Pathetic why?
I suck at barbell cycling. I just give up when it starts to hurt. Training alone doesn’t help either.
Post some video and see if we can help. There’s no local CF gyms you could go to 1-2 times a week?
Shoulders were pretty smoked from gymnastics class this morning, but decided to try this! Strength: A. 235 B. 125/135/145/155 165/175/185/190 195/205/215/225 (Same as last week) C. Last week: 17/15/25 This week: 15/15/26 Like I said, shoulders were smoked going into this, so I’m really proud of the mental push on the second two sets especially! I finished and literally told the person next to me, “that’s it, in quitting crossfit. Why would I want to ever do this?” ? Conditioning A. 4:46 last week, 4:59 this week I had plenty of time to do this WAY faster than last week.… Read more »
Great push today. it’s on days like this you learn something about yourself. Keep that positive mental self talk and don’t let that negativity creep in!
Thanks! Working really hard to do just that! Biggest battle for me is always in my head….
Tino what do you suggest if I don’t have an assault bike available at my crossfit gym? Rowing for the calorie amount. I have an assault bike at work but no pull-up bar at work so I can’t do the 2 together. Thanks!
Correct row for calories.
AM Session
Primary Strength
A. Upto 135kg
B. Pwr Clean + jerk upto 85kg
Hang + jerk upto 110k
C&J upto 130kg
C. 185 lb x7
155 lb x8
115 lb x12
Primary Conditioning
A. 3:02 rxd , 42 seconds faster
Last time c2b were UB, this time 25/16-6-3
PM session:
Barbell cycling RX’d
4,7,10
Primary conditioning
5:00 RX’d
A. Built to 135kg
B. Up to 125kg (95%)
C. 8 @ 185#
10 @ 155#
15 @ 115#
A lot of legs and grip
Primary Conditioning
3:40 (1 Sec PR) For sure biked slower on the second 25 than last time but managed to keep both sets of C2B UB.
A little fatigued. Stayed up late studying/doing homework.
Idk about you guys but my triceps are absolutely fried from all the DB work yesterday. And my legs from the rowing and Lunges. Kudos to everyone going sub 3:30.
Yup we definitely felt the triceps the next day after the 100 reps! Nice work dude.
Thanks tino !