Dynamic Mobility, Activation and Warm-Up
Two sets of:
Band Distracted Hamstring Floss x 60 seconds per side
Foam Roller Hamstring Curls x 10 reps
Hollow Rocks x 30 seconds
and then …
x 8 reps
CrossOver Symmetry Pull-Downs x 8 reps
CrossOver Symmetry 90/90 Drill x 8 reps
CrossOver Symmetry Reverse Flys x 8 reps
CrossOver Symmetry Victory x 8 reps
and then …
Row 500 Meters @ an easy to moderate pace
A.
Every 90 seconds, for 12 minutes, complete:
Minute 1: Strict Weighted Pronated Grip Pull-Ups x 3 reps
Minute 2: Strict Handstand Push-Ups x 3-5 reps to 3/1.5″ deficit
55+: Strict Handstand Push-Ups x 1.1 (use assistance if needed by having a partner stand next to you on a box and hold your ankles. They will provide assistance by pulling up as you push out of the bottom of your handstand push-up)
B.
Twelve sets of:
*Deadlift x 1 rep @ 75% 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.
Here is a great video that goes over your pull for the deadlift: https://invictusfitness.com/blog/deadlift-101-pull/
C.
Every minute, on the minute, for 21 minutes:
Minute 1 – Assault Bike x 10/8 calories
Minute 2 – Thrusters x 8 reps
Minute 3 – Burpees over the Barbell x 6 reps
and then …
Three rounds for time of:
Assault Bike x 10/8 calories
Thrusters x 8 reps
Burpees over the Barbell x 6 reps
35-54:
115/75 lbs
55+: 85/55 lbs
Note:
The mindset going into the three rounds for time should be a complete reset. Your mind should view that as a totally separate workout.
D.
Three sets of:
Barbell Romanian Deadlift x 8 reps
Rest 30 seconds
Single Leg Glute Bridge x 30 seconds each leg
Rest 60 seconds
A) 3 for each, 25lb plate for PUs, Deficit on SHSPU was 3-15lb plates with an ab mat
D) (to warm up for B) 165/195/225lb RDL
B) 305lbs
C) 21 min AMRAP at 95lbs, held 30-35sec AB, 30 sec thrusters and 20 sec burpees, no time and prob no gas for the 3 rounds, not sure if I wouldve done much better than the emom pace.
Hi Nicole, is there a set “rest” period between C. « EMOM » and C. « 3 rnds for time » or are we straight in?
Ian – I asked that question yesterday – if you scroll all the way down to the bottom… No rest! I just waited until the last EMOM minute was up, so basically started the WOD right at 21 minutes.
Thanks Silke, kinda what I did (kinda) 😉
DMA – done A – done w/ 14# ball for strict pull-ups, used thin mat for SHSPUs for 5 reps in first set, 3 reps in second, then had to go to regular abmat for remaining 2 reps and the remainder of the sets (5 reps each set) B – 170# C1 – 21min EMOM was fine – AB cals and thrusters took around 25-30 secs, bar facing burpees 20 secs or less C2 – I “rested” for the remainder of the last EMOM minute (so about 40 secs) to set the timer. Then it was a slow death… 6:54… Read more »
A. Pull-ups with 70# KB, 5 deficit HSPUs.
B. 315#. Solid. Could have gone heavier.
C. Completed the 21 min EMOM. Then had to meet some people for dinner. Not sure I would have done well on 3 RFT. First 3 rounds each movement took about 20 seconds. Then hit a wall and by round 7 was gassed. Heat index today was 101 degrees so that didn’t help.
D. Skipped. Out of time.
Had planned to break up into 2 sessions, didn’t quite happen!
C. Did 21 min Emom, that was all I had in me today. Woke up with sore neck/shoulder/shoulder blade area. Was a bit sore on the thrusters but got through them. Went to chiro later in afternoon, had a rib out so did not go back for parts A/B. Trying to let that area settle down a bit.
Glad you were able to go to the chiro and get that fixed!
A. Done, subbed Strict MU ring pulls
B. Done 275
C. 21 min as prescribed, 3 rounds for time NOT! Was mentally done after the 21 min!
A. Emom as long as needed to find1 rep max deadlift Start at 135, add 20lbs as long as you can and then go to 10lbs and then 5lbs. B. 5 rounds: 400m run 15 deadlift 155lbs 15 ghd sit ups C. easy 2k row Awesome day. 🙂 A. 135/155/175/195/215/235/255/265/275 (fail 3x). I was bummed with this result, but in reality, we have not been training heavy DLs for quite some time, so I guess hitting 93% is not that shabby considering. I got the 275 off the floor all 3 times, but it was like I had nowhere to… Read more »
A. Done with vest
B. 345
C. Done, then 7:48 ?
DMA – done A. done – wore a weighted vest on pull-ups B. all reps @ 240 lb. C. subbed ski-erg (8 cal.) for the Assault bike fairly constant times throughout – 39s ski-erg/23s thrusters/29s burpees 6:08??UB – not sure whether the intent was to start immediately after the EMOM (did it that way) but never took into account how to set up the clock for the 3 rounds. I’m a little slower when it comes to the ski-erg but I’ve tried to use it in at least one workout each week. With doing all of those Assault Bike intervals… Read more »
You did it correctly, go right into the 3 rounds. So you’d just have your total time of 21 minutes plus how long the 3 rounds took you.
A) 26# on pull-ups, 5 reps 2” def SHSPU
B) skipped
C) Fun EMOM! Went with 65# on thrusters, 5:29 for 3RFT
D) will finish later
Sorry haven’t posted a lot lately. Been working with a PT on my movements to see if we can get my back feeling better, just making smarter choices and skipping things that aggravate it for now.
With Curtis, right?! How has it been going?!
He is awesome! He is showing me all kinds of good exercises and giving me good alternatives to work with. It’s going to take some time but I’m committed to keep doing CF in some way, shape or form!
DMA Done
A. PUs built to 28kg / HSPU @ 1.5”
B. @ 112.5kg
C. @ 50kg – 4:44 UB
D. RDL @ 50-60-70kg
A. Done
B. 210
C. Only had time for 21 min amrap
D. Did as warm up
A. Done – was actually able to connect 2 deficit strict HSPU per round, which is a first for me. Very happy with that improvement!
B. Done at 341#
C. There were 2 of us doing this and only one bike, so we made it a 30 minute EMOM to avoid overlapping on the bike in the 3 RFT. Both of us got all 10 rounds RX with all movements at :30 or under. It was a grind, but felt pretty good. Thrusters have come a long way!!
D. Done – RDL at 165#
CONGRATULATIONS JOE!!!!!
Thanks Nichole! It’s been a slow process and a lot of work improving my HSPU and this feels like a big step for me!
A: Done 4 x 3 reps 16kg Pull ups and 2 x 3 reps and 2 x 4 reps 15kg plate deficit HSPU’s
B: Done 145 kgs DL
C: Done Rower 10 Cal (+- 30 sec) -Thrusters @ 2 x 30 Kg/ 3 x 36 Kg/2 x 40 Kg (+- 30 sec) – Burpees (15 sec)
Then …
3 RFT 52 kG 6:46 minutes
PM:
SCOTTISH THROWDOWN Qualifier 1:
EMOM10:
30 DUs and 1 Snatch @ 60 kg
10/10
B. Done.
C. Done then… 4:51 air dyne otherwise RX
This was great for me. I had time to work on improving my thrusters and they were so much more efficient by the end of the EMOM
Will try to catch A later.
Wonderful to hear!
A. 30# wall ball + 5x 4” deficit
B. 305
C. This should be a named WOD “Nichole”
Done Rx on a running clock then 4:08 on 3rft, remind me never to make you angry.
D. Out of time + didn’t want to live anymore…
lol I love it!!!
My back pain is back so I made a decision on doing everything on the plan but with lower weights
A : did pull ups with 2,5 kg extra – hspu on a abmat
B : dl did at 80 kg
C : done – did 10 rounds thrusters @30 kg + 3 rounds : 6:24
C : ran out of time –
A fun workout today ??
Good call!!! Hope you feel better!
I am getting treatment so I hope to get well soon
A: Done 3x 16kg Pull ups and 5x 10kg plate deficit HSPU’s
B: Done 120kgs DL’s – back getting better each day.
C: Done 10 cals AB (30-40 seconds), 25-30 seconds for thrusters @50kgs (scaled to 6 reps!) and 15-20 seconds for the 6 OTB burpees
30 degrees in the box so a sweaty one!!
Ran out of time for the 3rds as it was school pick up!
DMA done
A. Used 8# vest for pull-ups & 3 strict HSPUs with an abmat. Didn’t work too hard because my left shoulder is still healing
B. 161#
C. Did 5 rounds total. Stopped for a short break after 3 rounds and ran out of time for any more.
Substituted KB squat with 1 arm push press with right arm for thrusters
D. Done with 85, 95 & 95# for RDLs
Practiced DUs and shoulder mobility after class ended