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.
35-49:
Two sets, not for time, of:
Row 1000 meters
20 Chest-to-Bar Pull-Ups
100-Foot Handstand Walk (if you want to have fun set up something similar to what we saw at Regionals but BE SAFE)
30 Heavy Double-Unders
Rest as needed
50-54:
Two sets, not for time, of:
Row 1000 meters
15 Chest-to-Bar Pull-Ups
50-Foot Handstand Walk (if you want to have fun set up something similar to what we saw at Regionals but BE SAFE)
30 Heavy Double-Unders
Rest as needed
55+:
Two sets, not for time, of:
Row 1000 meters
10 Chest-to-Bar Pull-Ups
25-Foot Handstand Walk
15 Heavy Double-Unders
Rest as needed
B.
Twelve sets of:
*Deadlift x 1 rep @ 80-85% of 1-RM Deadlift
Rest 30 seconds
*This needs to be as explosive as possible during the concentric phase
Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.
Don’t overextend in your deadlift! Check out this article about it.
C.
Every 8 minutes, for 32 minutes (4 sets):
Ski Erg or Row x 25 calories
15 Toes-to-Bar
Sandbag Run x 200 meters
35-49: 150/100 lbs
50-54: 120/80 lbs
55+: 100/60 lbs
*You should have at least 60 seconds of rest. Please adjust the time to allow for 60 seconds rest if you are not getting that every 8 minutes.
A. Done 25′ out and back 90 du normal rope
B. 335
C. Ski, 100# bag, 3:38, 3:12, 3:24, 3:47
A. Done. Forgot the pull ups ? so did them later.
B. Did deadlifts yesterday at crossfit class 5×5 at 95kg so gave that a miss
C. 4:44 4:22 4:24 4:35
200m sled run to finish with
A. scaled 20 butterfly PU and no heavy rope so did 50 DU
B. 245
C. 4:44/4:43/4:50 Row
A: done
B: done
C: 365. Back has a tweak. should have been 415 but need to give it a break.
D: Tough. The walks had to be chest. couldn’t run or last long with 150 draped over shoulder. 2m left per round approx
A. Completed
B. 200#
C. 20 med. ball sit-ups instead of T2B. 75# sandbag run 200m.
4:59/5:10/4:59/4:55
Shoe notice question. What’s the best way to carry a 150# SB for run? If i can’t done a bag that big, I’ll add a vest. Ball bag at chest is not going to work for 200m. Thinking 150 i’ve a shoulder and run. Thoughts on this one? Karen?
If I’m reading this correctly, are you using a 150# ball, like a slam ball? I’d say a loose bag of sand could be put onto the shoulder but a ball would be challenging to balance while running. You would definitely need to use both hands to balance it. Just not 100% clear on what you are using.
I filled a sand bag up with every weight I could find and got it up there. It was still floppy but not so much that it would entirely lay smooth over my shoulder. Running with 150# on one shoulder was very hard on the core. I got about 50m and had to re-group.
I tried 100# ball bag at chest, w vest to add weight last week…the vest pushes the bag too far away from body, tough to get arms around if that makes sense??