Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Forward Cross Crawl x 1 minute per side
and then . . .
Front Rack Assisted Stretch x 3-5 pulses per side
and then . . .
2 Minutes of Band-Assisted Upper Body Anterior Chain Opener
A.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Low Catch (2 second pause in the Catch Position) x 3-5 reps
Interval 2 – Ring Pull-Ups x 3 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Muscle-Up Squatted Transitions x 4 reps @ 2222
Rest 60 seconds, then. . .
Every minute, on the minute, for 5 minutes (5 sets) of:
Strict Muscle-Up x 1-4 reps
55+: Strict Ring Pull-Ups x 1-4 reps
Followed by. . .
Every minute, for 4 minutes, complete the following sets of movements:
Movement 1 –
Snap Pulls x 20 reps
Movement 2 –
Snap Pulls with Small Backswing x 15 reps (add a small back swing to the snap pull)
Movement 3 –
Pop Swing x 8 reps
Followed by. . .
One set of:
Cast Swing x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Cast Swing + Kipping Muscle-Up x 1 rep (Get these Muscle-Up singles to land in the highest Catch Position possible to avoid a low catch)
60+: Ring-Dips x 2 reps
B.
Every 2 minutes, for 14 minutes, complete:
Front Squat
*Set 1 – 4 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 4 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 2 reps @ 85%
*Set 7 – 6 reps @ 75%
C.
In teams of two, complete the following:
As many rounds as possible in 20 minutes:
Row 500 Meters or Run 400 Meters (depending on the weather)
Low-Bar Sled Push x 25 meters (moderate weight, should be challenging but should never stop)
*Only one partner is working at a time
**If you do not have a partner then rest the amount of time it took you to complete a set.
Optional Session (Best performed 3-4 hours between sessions)
Three sets of:
Row 1000 Meters @ your 2k PR pace
Rest 4-6 minutes
had no internet service 🙁 by the time I got it I missed the window of opt to hit the gym .. also be unfortunately for me Ill be missing Saturday due to an early wedding. I plan on making these up ! 🙁
Skipped today because a friend and I are doing the UG beach wod qualifiers (even though they are taking the top 8…and we are only 8 ha ha ha), oh well, good practice I guess.
Did a C&J ladder and PR’d at 165lbs – we’ll call it a training PR 😉
Did 5 rounds of 12 cal row + 10 Burpee over rower, followed by 30 snatches at 85lbs, just squeezed in under the time cap at 11:55
Practiced my ring muscle ups after for about 15 min, hate missing the gymnastics work!
Did not do MUs as I’m still resting right elbow from bursitis.
Front squats
4@215
3@230
2@240
4@215
3@230
2@240
6@215
Optional session
3X1000 4:16, 3:56, 4:00
DMA, then: A. front squat 33×1 every :90 building up B. 5 rounds for time: 10 power snatch 55 (try for unbroken) 10 burpees C. 4 rounds :60 face up Chinese plank :60 face down Chinese plank A. 105/115/125/135/145/155/failed 165, which I knew was likely but wanted to try for it anyhow. 🙂 Got it down with control, but couldn’t get out of the squat after the hold! Next time. 🙂 B. Time: 7:23. Not the fastest. 🙂 BUT I was able to do the snatches unbroken, which was my goal (more than the time). Burpees were slower than usual… Read more »
Glute activation
A. On the strict mu did 2 reps for 5 on the kipping mu last two sets caught low
B. 160/170/180/160/170/180/160
C. 4 rounds 190# sled
D. Did thurs night + banded glute bridge 3*20 and rev hyper #20 3*10
A) kipping MU
B)150/160/170/150/160/170/150
C) 4 Rnds
Mobility done
A. Did Travis’ MU session yesterday, so skipped this today. Did Bench Press instead using same rep scheme as the front squats.
B. 190/205/220/190/205/220/190
C. Done – partner and I did 5 rds each outside with the 400m run. Did a 1,000m row buyout after (3:25). Off to Costa Rica for family vacation – won’t be logging any training for a week. Luckily, my wife and kids like to workout so we will all hit the resort gym for some family lifting sessions. Have a great week!
I have two CrossFit gyms in San José if you guys happen to be in town. You’ll have a blast here in Costa Rica. Have a great time and feel free to email if you need anything alvaro@crossfit506.com.
Thanks man – appreciate it! We fly into San Jose tomorrow and head to the Springs (I think 3 hours ride), so don’t think I can get to the gym this trip! Can’t wait – have friends that have made the trip and they all love your country!
A. MU drills/reps. 2 sMUs in the EMOM
B. 225/240/255/225/240/255/225
C. class wod
Mobility completed
A)Completed with x2sMU. Love the progression drills.
B)180#/190/205/180/190/205/180
C)Completed solo with rowing. 4 rounds +270M. We do not have a low bar sled so I added (4) 45# plates to our GHD and pushed that as a substitute.
Y’all have a great weekend. Only two more weeks to my son’s travel baseball season and then I get can back to training on Saturday’s again.
M&A DONE
A. DONE, don’t quite have strict MU, but these progressions are helping.
B. 175, 185,195,175,185,195,175
C. No time
One day at a time!
Activation completed
A. Shoulder too sore in bottom of dip. Just managed squatting RMU
B. 120,130,135, 120,130,135,120kg
C. Practiced some bad bell cycling for comp next weekend – DT for the first time
a: done. not the pull ups since I did pull ups yesterday
B: squat : 65 / 70/73 /65/70/73 /65 kg
C : did a different wod : 20 min – every 3 min for 21 min 2 min assault bike / 20 m sledge push 60 kg
and some core training
GAW: done
A1: done A2: done A3: got 3 of the 5 strict MU A4: done and I do land these higher when I pop that swing
B: 175, 190, 200, 175, 190, 200, 175
Mobility: done
A: short on time, did:
10 emom:
Int 1: 5 strict c2b pull-ups
Int 2: 5 strict ring dips
B: 4×180, 3×195, 2×210, 4×180, 3×195, 4×210, 6×180
C: skipped (no sled), but back later.
DMA – Done
A. Started at Snap pulls, Didn’t want to irrate the shoulder on the low catch.
All Complete. Single MU felt good as I could catch high. All the work is helping
B. 235/250/265/235/250/265/235.
C. Short window of open gym this morning ran out of time. Going to try to get back tonight to do C.