Primary Training Session
Mobility, Activation & Warm-Up
400 Meter Run (nasal breathing only)
Banded Perfect Stretch x 60 seconds per side
Banded Lat Stretch x 60 seconds per side
400 Meter Run (nasal breathing only)
Over/Under Barbell x 6-8 reps each direction
Scap Ring Pull-Ups x 5 reps
Large Ring Swings x 5-7 rep
and then …
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk
A.
Four sets of:
3-Position Clean + 1 Jerk @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed
B.
Three sets for times of:
20/15 Calorie Assault Bike
6 Muscle-Ups
20/15 Calorie Row
20 Thrusters (95/65 lbs)
6 Bar Muscle-Ups
Rest 3 minutes between sets
C.
Four rounds of:
20 Dumbbell Floor Presses
20 Banded Good Mornings
Athlete Notes:
We know thrusters are a staple in CrossFit for the Open so today we are getting ready!
This workout is primarily dependent on your power on the machines and your muscle up abilities, but make a point to push the thrusters. I want to see everyone doing this in large sets and many of you doing them unbroken. If something sounds scary to you rep wise or pace wise, try it! Today is a good chance to test yourself and see what you can do under fatigue. This is not the kind of workout that leaves you gasping for air, rolling on the floor. If you are pushing as hard as you can, this is just going to make you work for each rep at the end.
*If muscle ups are still something you are working on then feel free to substitute with some pull ups and chest-to-bars.
A) Built up to 215#
B) Sub bike with Row, thrusters 12/8, MU UB
4:46/4:59
A. 185×3/ 205×1
B. 6:20/ 6:30/ 6:33
C. Done
Consistent! ????
Hmm. Sore again today. BUT work has been busy and I haven’t been sleeping well. Hopefully after my meeting that I have to lead tomorrow things will settle a little. I was also observed today so that’s a stress off! ???? felt alright overall today though and I hit everything fine
A) 155
B) 5:06/4:55/5:02 Rx but all bar MU.
C) done
Thanks Tino! hope your day was great!
Lets dial in some extra rest and recovery so yo can attack that final Open workout!
Warm up. Sub run for 2 min assault. Done
A 105
B sub pull-up for mu and 45 thruster
5:13/5:07/5:10
C
35’s and 2 rounds of glute bridge hold and press and 2 rounds flat press
Black band g/ morning
Mobility : done
A . Work with 185
B. 4:57/5:00/5:04
C. Done
A. 84/90/96/102Kg
B. Rx – 4:31/4:28/4:21; all UB
C. Done
Still feeling a bit sick with a chest cold, but on the mend for sure. A little slow and weak, but felt good to move. Thought about taking a pass today; glad I didn’t.
Glad you’re feeling better. Another two days of rest and you should be good for 21.2!
????????
Mobility and warmup done
A: 145-155 (felt heavier than it should)
B: pull-ups, broke once on thrusters about 5 min per round but that’s with walking inside to outside mask on mask off so not bad
C: 30#s
More sore than I thought from yesterday. Hands have been happier…extra recovery tonight!
Enjoy some good food, water and sleep!
A) 225, 235, 245, 255
Are all cleans and snatches in strength work supposed to be squat unless specified as power? For example, all 3 hang cleans each set should be squat cleans?
B) 4:06, 4:23, 4:41 rx. Everything unbroken. Really glad I did everything unbroken. Can push a bit more on the machines but my goal was to do the rings and thrusters unbroken. Normally I would always break on these.
C)Done
Yes to you the squat questions!
A) 250/255/260/265
B) 3:52/4:02/4:35
All unbroken. I’ve got some kind of sinus/allergy junk going on, slowed down to try and keep my breathing under control
C) done 50s and green band
Look after yourself and make sure you feel good going into the final Open workout!
WU:
30# DB’s and green band
A: 175, 175, 180, 185. Felt decent on these
B: 5:25/ UB, 5:35/ UB, 6:26/ 12/8. Last round got me haha
C:
The escalated fast! ????????
A. Warmed up to 105, then 4 x 105. Positioning was on point, focusing on dropping under the bar with better technique and NOT starfishing the feet????
B.
Three sets for times of:
15 Calorie Assault Bike
6 Strict Pull-Ups
15 Calorie Row
20 Thrusters 65
6 C2B
No room in garage for muscle ups
5:24/5:12/5:22
C. Done, 30lb floor press
Great to see you dialling in those positions with your lifts!
A) 90kg
Even the the % is lower, really happy for this, no pain
B) 15 t2b instead of the 6 ring mu, other than that rx
3:40 3:54 4:55
All ub, but that ab un th combo escalated quickly ????????
C) 2 rounds done, short on time
That 3rd set?!?!?!
Paid the price for going ub ????????
Fitness isn’t on the point, heart rate goes up way too quick these days
MOB & Warm up
w/25# DBs
A. 3 pos C&J 140/140/145/150#
B. 8:18/7:06/7:46 *scaled MU & BMU back to 5/4 respectively. Thrusters = 15.5/20/20
C.
*still feeling a little bit slow, but moving better today. Chose to scale the MU for my hands and confidence level. I tend to lose confidence in MU very quickly if I haven’t practiced them recently.
Good to see you adjusting accordingly and movinng well!
Hello!!
Mobility and Warm Up done
A) 65 – 70 – 75 – 80lb
B) Three rounds for times:
12 cal Echo Bike
6 Burpee Ring PU
12 Cal row
20 Thrusters (45lb)
6 Burpee PU
5:58 – 5:56 – 5:33. Total 23:19
C) Done with 15lb Dbs.
Have a great day ????!!
Solid work Sabrina!
A) Up to 245. All power.
B) 3:29/3:46/4:00. All unbroken. Row got a bit slow towards the end.
C) Done
Good job staying unbroken!
Hows that quad?
Getting better! Just taking time. Still feeling it on heavy movements. Haven’t tried any heavy squat cleans or snatches yet. Not quite ready for that.
Mobility, Activation & Warm-Up Done
Barbell Warm-Up Done
A. 41/ 43/ 43/ 43 kg
B. Three sets for times of:
15 Calorie Assault Bike
2 Muscle-Ups
15 Calorie Row
20 Thrusters (55 lbs)
6 Bar Muscle-Ups
6:04/ 6:06/ 6:12
C. Four rounds of:
20 Dumbbell Floor Presses @ 12.5 kg DBs
20 Banded Good Mornings
Looks like you did a great job with some changes on this workout for yourself!
Nice work!
A. 245/255/265/275
B. RX 3:30/3:34/3:46 – 16:59 total on clock
All unbroken
Used row as a bit of recovery
C. Done
16:50*
Solid times today!
Looks like you recovered well from 21.3!
I did 21.3 already!? What was it! ????
Haha fat fingers
A) 210
B) RX 4:30, 4:45, 4:54
everything unbroken
C) Done with 40s
Getting it done. Nice work!
A. 230
B. 5:54/6:03/6:26 Rx (Unbroken MU, 12/8, 15/5, 15/5 thrusters)
C. Done 50# DB
Nice job this morning!
A. 235/235/255/255#
B. 4:33/4:40/4:38 (all thrusters ub)
Good, consistent times!