Workout of the Day
Mobility and Activation
Three sets of:
Pectorals SMR with Lacrosse Ball x 60 seconds per side
Ankle Pulses x 15 reps per side
Trap 3 Raises x 8-10 reps @ 2111
A.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
B.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
C.
Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rules and Standards:
*At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.
**Step-Overs are fine for athletes in the 55+ age divisions.
***Weight on shoulder to overhead goes to 95/65 lbs for 55+ age divisions.
ADDITIONAL WORK…Get some body work or at the very least, spend some extra time on mobility, then a mineral bath. Your number one concern right now is to start off the Open as well as humanly possible. Put yourself in the right mindset and make sure your body feels fresh.
A. 500m + 45 reps
B. 500m + 17 reps
C. 11.36
at 5-7 225lbs those burpees box jump over are killing me :/
40, F, CW
My cardio has disappeared. Blerg.
A. 30 PP
B. 11 T2B
C. 13:16 – I’d need to look back but pretty sure this was 4 or 5 minutes slower than last summer.
A. Row + 50
B. Row + 28
C. 13:40
mobility done
A.row +44 RX!
B.Row + 14 RX!
C.10:59 RX!
another rx for me!!
OK…this looked fun. So, I had to run through it, even if I was a day late. Paced RX at about 70-75% effort so I wouldn’t be dead tomorrow.
MOB: Done
A. Row + 45
B. Row + 25
C. 9:48
A. 500 + 61
B. 500 + 30
C. 10:39
Well It’s here, best of luck to all participating. Honored to compete with all the Masters.
A: Row plus 76
B: Row plus 22
C: 10:00 on the dot
Looking forward to 15.1 now-Have fun everyone during the open and enjoy the rewards of the hard work put in!!
Mobility and activation completed
A. 500 + 37
B. 500+ 17
C. 13:30
Best wishes to everyone here!
A. 24STOH
B. 10TTB
C. 10:06
TTB were the slowest. Still need to improve. Felt I should of pushed harder during 2nd and 3rd row. Great wo! Tkx!
A. 17 s2oh
B. 1 ttb
C. 15:20
*I’d like to claim jetlag; but just felt winded
A) row plus 63 B) row 30 C) 12:06
~subbed hand release pushups for TTB, hands too close to ripping.
A. Row + 27 S2OH
B. Row + 12 pushups
C. 9:47
Best of luck to everyone during the Open. Excited to get started!
I new I wasn’t going super fast but compared to all of your times I was super slow motion. Way to kill it!!
Greg you are a beast! Good luck in the open.
All RX
A. Row 500m 7 KB
B. Row 500m 17 T2B
C. 9:58
A. Row + 60
B. Row+ 27
C. 8:43
Lots of body work this week, I’m hoping for the best with my hip/back problem! Good luck to everyone in the Open, I can’t wait to see your scores and share in your successes!!! Thank you Nichole and CJ for all you do and for sharing your expertise with us. 3, 2,1…go time!
A. Row+70
B. Row+30
C. 9:44
A-78
B-28
C-11:20
I just couldn’t get T2B going today. Round C 1:20 to do 20 T2B, PATHETIC to say the least!
Good luck to everyone in the open!
Make sure your IT Bands aren’t crazy tight – that can lead to a ton of knee discomfort. Try getting up every hour and stretching your hips, this can help with the knee pain.
A. Through 3 KBS
B. Through 16 TTB
C. 8:48
Thank you for the wonderful workouts and prep for the OPEN. I feel really good and I am very hopeful that I perform better this year than last year.
Good luck to all the masters! I am sure that you will all do very well.
God Bless!
Skipped the metcons today…worked out twice on Monday and I’m feeling a bit beat up today! Needed a day of just mobilizing and stretching. And working on my DU. We’re sort of friends again. Glad to see everyone’s ready for the Open! Best of luck to y’all. Let’s crush it! 🙂
Glad to see you and double unders made amends! 🙂
Mobility & Activation: done
A. 500+56 RX
B. 500+24 RX
C. 13:55 RX felt super slow today!!! Best of luck everyone in the Open!!!!