Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)
followed by…
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds off the rack x 2 sets (no rest)
A.
If you are not aware of the value of knee height during a bar muscle-up, please watch this VIDEO.
35-54:
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Arch Under Bar Jump to Support x 6-8 reps
Interval 2 – Swinging Knees-To-Bar x 3 reps
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Bar Muscle-Up x 2 reps OR Bar Muscle-Up x 4 attempts
Interval 2 – Air Chair Swing x 2 reps
Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of the complex:
Toes-To-Bar x 2 reps + Bar Muscle-Up x 2 reps
55+:
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Jump to Full Support on Bar x 10 reps
*If this is a fear of yours you may opt to banding a barbell to the rig (as shown in this VIDEO) and jumping from the floor. In your own time, raise the bar to gradually become comfortable with being atop a higher bar.
Interval 2 – Knees-Up Option x 10 reps @ 1011
*Choose the option that best suits your level of strength.
Followed by …
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Overhead Plate Lift (25#/15#) x 10-12 reps
Interval 2 – Kipping Knees-To-Chest x 10 reps
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 80%
Max reps sets terminate with any excessive pausing at the top of the
lift. The athlete should take no more than 2 seconds at the top of the
lift to breathe, brace and start their descent for the next rep.
C.
35-49:
“Brost”
For Time:
Run 600 Meters
(315/205 lbs) Deadlift x 15 reps
Chest-to-Bar Pull-Ups x 30 reps
Handstand Walk x 100′
Chest-to-Bar Pull-Ups x 30 reps
(315/205 lbs) Deadlift x 15 reps
Run 600 Meters
50-54:
For Time:
Run 600 Meters
(275/185 lbs) Deadlift x 15 reps
Chest-to-Bar Pull-Ups x 15 reps
Handstand Walk x 50′
Chest-to-Bar Pull-Ups x 15 reps
(275/185 lbs) Deadlift x 15 reps
Run 600 Meters
55+:
For Time:
Run 600 Meters
(225/155 lbs) Deadlift x 15 reps
Pull-Ups x 20 reps
Overhead Walking Lunge x 100′ (45/25 lbs plate)
Pull-Ups x 20 reps
(225/155 lbs) Deadlift x 15 reps
Run 600 Meters
Note:
This workout is in honor of our very own phenom Cheryl Brost! These are some of Cheryl’s favorite movements mashed up into one workout so you can thank her this one. 🙂 Please modify the volume or distance of the handstand walk if needed. Looking forward to seeing everyone post their times and thoughts on Brost!
Optional Session (Best performed 3-4 hours between sessions. Only do this session if your schedule allows for a double session.)
“Concept 2 Default Pyramid”
For max meters:
1 Minute of Rowing
Rest 60 seconds
2 Minutes of Rowing
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
4 Minutes of Rowing
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
2 Minutes of Rowing
Rest 60 seconds
1 Minute of Rowing
If you turn on your Concept 2 monitor and select “Custom Workouts,” you will find this as the second workout in that list. It’s a classic, and worthy of your best effort.
Just did the BMU and the squats.
BMU – linked two for the first time in a workout.
Squat: 160 / 175 / 185 / 195. 8@185. Probably had 9 or more in me??? I will check out weight calculators and reassess my 1RPM. Currently guessing it is 230.
No cardio as I forgot my shoes. Maybe this afternoon.
A1 done
A2. Option 2 ttb and mu
B 215,250,265,285,265×4. Finally able to hit % again
C. Skipped have in house comp on Saturday and didn’t want to light up back.
Did optional rowing instead 4070m. Pyramid was different in my power work = rest each round
Mobility done
A: Did a mixture of this part
Emom 12min
Min 1: Arch under bar x 3
Min 2: Air chair sving x 3
Min 3: Svinging knees to bar x 3
B: 91, 105, 112, 120 and 8 reps on 112
C: changed running to 25cal AB time 10:21
Great work Fredrik!
A. Only did Arch under bar jump to support because of lack of appropriate gym equipment 🙁
B. 125/145/150/160/150×6
C. Could not do because I cannot lift outside the platforms. I will definitely revisit this one once I find a gym!
Did Optional Row…total meters = 3829m
Mobility & Activation done
A. 2T2B +2BMU, last set added 2C2B to the complex
B. 215×6, 250×4, 265×2, 280×2, 265×5
C. 13:34 was honored to do this with the champ Cheryl Brost!
ABSOLUTELY!
You did awesome Ed!
A. Done
B. 215/245/265/285/265×6
C. (35-49, row, no HS walks due to large class) 13:54
A. Done. Sets of 2-4 BMUs. First time cycling them in a while. Felt good.
B. 235, 265, 280, 300, then 8 reps at 280.
Then jumped in with class and did:
5×3 Bench press 185, 205, 215, 225, 235
Crossfit Open 11.5: 20 Min AMRAP of 5 Power Cleans (145#); 10 T2B; 15 Wall Balls
10 rounds (300 reps). No clue if this is good or bad. Didn’t start crossfitting until 2014.
Left shoulder is a bit sore from all the bar hanging, benching, and SDLHPs earlier this week. Looking forward to the off day.
Activation done
A. Done; did 2T2B + 2 BMU
B. 150-175-185-200#; 8 Reps at 185#
C. 12:45 ouchie this one hurt a bit! I gave it my best effort but just feel my lungs aren’t fully recovered yet. My first run was 2:30, last run was 3:25…so much slower! Just went by feel on rep scheme…ended up looking something like this:
8/7 deads; 15/10/5 c2b; 100’ HS Walk done in 25’ segments; 8/6/4/3/3/3/3 c2b; 3’s on last deads!
Thanks Nichole for the awesome workout!!! I am so honored!!!
Great workout for an amazing person 🙂
Thanks Nichole! It was challenging!
A. Done. Did 2T2B + 2BMU
B. 7 @ 330
C. 16:17. Used Assault Runner. That was rough.
DL- UB. 9/6
C2B- 12/8/6/4. 8/6/5/6/5
Even more rough on the Assault Runner!
Only second time using it. Definitely harder than running outside but it is pouring rain.
Ouch! I think I would have ran in the rain! ??
A. Completed did 2 sets of 2 T2B + 2 BMU
B. 145/155/170/180/ 6@170#
C. 16:30 and my feedback, I like Cheryl better than the workout named after her!
3×5 on first 15 DLs.
8/6/4/3/2/2/1/1/1/1/1 C2B
100’ HS Walk was not pretty
3’s/2’s to last 3 being singles C2B
4/3/2/1/1/1/1/1/1 DL
600m runs were 2:50/3:30
A lot of positive negative talk happening in those 16 minutes.
Awww thanks Jean! That’s one of the nicest compliments! ?
lol awesome feedback 🙂
DMA done A. EMOM 4 4 BMU UB each minute EMOM 2 T2B + 4 BMU each minute B. Close to percentages. Based off of lifetime PR of 375# Set 1 – 6 reps @ 65% 245# (65%) Set 2 – 4 reps @ 75% 275# (75% would have been 281#) Set 3 – 2 reps @ 80% 295# (should have been 300#) Set 4 – 2 reps @ 85% 295# (did not go up) Set 5 – Max Reps @ 80% (4 reps) C. Had to scale this as follows: – Had to do ergometer because knee is still… Read more »
Fantastic work Brian – glad you changed out the run! Keep working on the it bands!!
B. Up to145 then 8 Reps at 80%
C. 12:31 HS walk scaled to walking lunge 100ft , held the plate instead of overhead. First day back after resting my shoulder so I tried to be conservative.
Been at sea level almost a week, so I couldn’t tell if this WOD was horrible or just couldn’t breathe being back home at 8500 feet, haha.
Good call!! Hope you had a great training day!
I’m not going to lie, I felt so tired yesterday and this morning. I even took a 2 hour nap this afternoon – not like me. However, felt much better this evening and did a very short (3 minute) workout with the last class of the night.
There’s some good scores on what looks like an interesting workout today. I may try and catch up tomorrow. We’ll see.
I’ve never seen the pyramid workout before on the rower. I’m definitely going to bank this for another day.
You can always test this workout later, it is more important for you to get your body feeling 100%!
Get well!
DMA & A. DOne
B. 190, 220, 235, 250, 7X 235
C. 16:37, was afraid to do the run because of calf and Plantar Facia did it anyway really slow (3min each) injuries didn’t hurt. DL were not fun broke into 5’s, HS walk fell a bunch of times, C2B did 5’s.
Lets keep an eye on the calf and see how it feels tomorrow!
Nichole,
On the optional Row, I went to see per your instructions below and the Pyramid workout is listed however on our rower it’s a one to one rest verses 60 second rest as you’ve programmed above. Which is correct?
Oh it may differ between ergs so you can do what is programed on your erg!
Activation – done B. 167 – 192 – 205 – 217 – 7 A. Did a combination of skills from each age group – arch under jump to support (4R’s @ 30″ and 24″) – swinging knees to bar (2 sets of 4R’s) – EMOM 1 BMU – 4 good R’s C. Pretty slippery outside but still managed to do the run. Ran 30 shuttles the length of our Box for the run portions. 15 DL’s @ 225lb. – 10 + 5 20 PU’s – 6 + 7 + 7 100′ WL with Plate – UB 20 PU’s – 10… Read more »
Great time Barry! See you here in a few days! We are doing “Brost” with Cheryl today at Noon….
Yes. Not long now! Have fun doing ‘Brost’.
Nice work! We will see you soon!!!
Thanks Cheryl. Looking forward to it.
Optional first: 4,630m (327/591/854/1097/856/587/318)
M49 165#
Brost exposed a lot of my weakness so it was good to do.
I love the BMU drills learned to keep my feet below the bar and they were easier to do with this method!
Openers and Activation Done
A.
Done
B.
105kg/231# x6; 120kg/264# x4; 127.5kg/281# x2; 135kh/298# x2; 127.5kg x6
C.
27:58
AirRunner pace 600m: 4min 8-9km/hr; 4:30 7-8km/hr
DL x15 at 315# all singles, slowest part since doing 84% of 1RM
CTB x 30 sets 3,2 still inefficient at butterflies
100’ HSW 20’ at a time
Great day Charles!!
Thanks Nichole
A: Done
B: 120,130,140,150 6 reps at 140 kg
C: 14:02 I suck att DL:)
We will keep working on it!!
Snow/Ice Day here in Georgia. Will use today as my rest day and tackle the programming tomorrow.
How exciting! Stay safe!