Mobility, Activation and Warm-Up
Hamstring Pulse with Softball x 60 seconds per side
Bird Dog x 10 reps per side
Cat/Cows x 10 reps
Leg Reach x 10 reps total
followed by …
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Deadlifts x 10 reps
Ball Slams x 10 reps
Deadlift Progressions
Every 2 minutes, for 10 minutes (5 sets) of:
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 reps @ 90%
(no speed deadlifts today)
Classic CrossFit
35-54:
Two sets for times of:
15 Thrusters (115/75 lbs)
20 Chest-to-Bar Pull-Ups
25 Bar Facing Burpees over the Barbell
20 Chest-to-Bar Pull-Ups
15 Thrusters
Rest 5 minutes
55+:
Two sets for times of:
15 Thrusters (75/55 lbs)
20 Chin-Over-the-Bar Pull-Ups
25 Bar Facing Burpees over the Barbell
20 Chin-Over-the-Bar Pull-Ups
15 Thrusters
Rest 5 minutes
Posterior Accessory Strength Work
Three sets of:
Banded Glute Bridges x 30 reps
Rest 30 seconds
Dumbbell Reverse Flies x 15 reps
Rest 30 seconds
MAWU
DL = 245/295/345/395/445
CLASSIC CROSSFIT COMPLETE/ NOT FOR TIME/ OPTY FOR C2B PRACTICE
A day behind
MAW done
DL: up to 104 kg. Felt really good, didn’t even have to use mixed grip!
Conditioning: 1. 9:03 (Thrusters UB-8/7, CTB 5/5/5/5, Burpees slow steady pace)
2. 8:49 (Thrusters 8/7 both times, CTB 5/5/5/5 and 7/6/52, Burpees a couple of small pauses)
Total 17:52 excluding rest
Accessory completed.
Nasal breathing from Friday’s session. 9:32 min. Row 4:45 min
PP UB
KBS 15/15
PP UB
Felt good!
Warm up: complete
Deadlift Progressions: 180 – 325 lbs
55+:
Two sets for time
— 8:00/8:07 = 21:07 – today is the first day since dislocating my elbow, 11 months ago, that I attempted to string together Kipping PUs. During each set of 20 I did 5, then 4 the 3 &3. The rest of each set comprised of singles so as not to over stress the still recovering elbow, but I’m super happy with the progress.
Posterior Accessory Strength Work
Complete
MAWU) done
DLs) 100kg – 180kg
Condo) did nasal breathing extra from yesterday
Posterior accessory) done (+yesterday’s)
Nice work with those deadlifts!
A. 225/275/315/360/415
B. 5:55/6:51
C. Done purple band and 15#’s for reverse
Great work Tom!