Mobility and Activation
One set of:
Twisted Cross Stretch
x 60 seconds per side
and then . . .
Two sets of:
Wall Slides x 6 reps
Y’s, T’s, W’s x 6 reps each
and then . . .
Two sets of:
Med Ball Hamstring Curls x 5 reps
Hip Extensions (unweighted) x 10 reps
Band Pull-Aparts (overhead) x 15 reps (light band)
A.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps
*Sets 1-3 = @ 60%
*Sets 4-6 = @ 70%
B.
Three sets for times of:
3-5 Unbroken Bar Muscle-Ups
10 Unbroken Thrusters
3-5 Unbroken Bar Muscle-Ups
Rest 4 minutes
*Set 1 – 135/95 lbs
*Set 2 – 155/105 lbs
*Set 3 – 185/115 lbs
C.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Burpee Deadlifts (50/35 lb DBs)
5 Dumbbell Front Racked Squats
5 Dumbbell Push Press
50-Foot Front Racked Carry
50-Foot Farmers Carry
Test your grip strength and try to hold onto the dumbbells for as long as possible without putting them down.
A. Set 1-3 @40-42,5kg, set 4-6 @45-50kg. Felt good with some light weight after 17.1 yesterday ?
B. 3:23, 3:21, 3:21.
Thrusers all unbroken @37,5kg, 40kg and 42,5kg
Did 3 BMU with the red band, not unbroken. I think my first BMU is coming soon ??
C. 6 rounds RX – tough!
A. 195, 225
B. Rx – 5MU – 1:00,1:02,1:21 (those 185 thrusters were so rough!)
C. Rx – 6+15 – put the dumbbells down at the end of each round.
A. 180/205#
B. 1:09/1:28/1:52 (Last set I did 175# and broke at 7 reps. 185# would have been a lot worse.)
C. 6+1 Rx (Went unbroken for two rounds then started to break between the burpee DL and Front Squats)
A. 60kg/70kg
B. 5/10/5 (40kg)
5/10/5 (50kg)
5/6/5 (60kg)
C. 5 rounds
Getting back into CrossFit after about a 5 month hiatus!
A) 125 / 130
B) skipped
C) 4 + 15 RX
A. 3×2 @80kg
3×2 @90kg
B. 1:13/1:21/2:28
5/10/5 every round
C. 6 rounds plus 5reps
WU: Done
Did last Friday Sensation 18.01.2019 x 42 reps
A: Did some WU Sets Push Press..Shoulders felt very good, so found a new 5RM = 190 lb
C&J @ 60 kg / 70 kg
B: Scaled, all BMU ub x 5, 95 lb in 1:04, 110 lb in 1:14, 125 lb in 1:59
C: no Time :-/ maybe later this week