Workout of the Day
Mobility and Activation
Three sets of:
Scap Pull Ups x 8-10 reps
Dumbbell External Rotation x 8-10 reps @ 2011
CrossOver Symmetry Pull Downs x 8 reps
A.
Take 15 minutes to build to today’s heavy Push Press
Followed immediately by…
Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest push press
(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)
B.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Rest as needed
C.
Every minute, on the minute, for 24 minutes (6 sets):
Minute 1 – Assault Bike x 12/10 calories
Minute 2 – Deadlift x 8 reps
Minute 3 – V-Ups x 15 reps
Minute 4 – 24/20″ Weighted Box Step Overs x 10 reps
40-54:
Deadlift: 225 lbs/155 lbs
Step-Overs: 55 lbs/35 lbs DBs
55+:
Deadlift: 185 lbs/135 lbs
Step-Overs: 35 lbs/25 lbs DB
————————————-
Whether your goal is to make it to the Masters Qualifier or participate with a group of your friends at the gym for fun, we want to know how you are doing! This season, we want to collect Open data from all those following the Masters Program to analyze, study and utilize to tweak our programs to better suit you all. The data we collect will help us with a few things:
1. Assess our athletes’ strengths (what were the best events or areas where we collectively excelled)
2. Assess our athletes’ weaknesses (where did our athletes struggle, and how can we improve those results)
3. Determine how many of you are moving on to the Masters Qualifier and will need help ensuring that you are at your very best for those events. We may even be sending out invitations to all qualified masters to come join us in San Diego for the days of the qualifiers to get some on-site assistance and motivation from your peers.
In order for us to collect this data, we ask that you submit your scores with us AFTER you’ve submitted them on the CrossFit Games site. Please click here to submit your data!
The more data we collect, the better direction we have when planning future programming, so please help us out!
A. worked up to 145#
B. worked up to 195#
C. I kept going every round but had to drop to 8 on the box step overs to complete that work in a minute. Those were the hardest part for me. My grip went first.
Apologies for the late entry.
A.155
B.265/275/285/295/305
C. good breather!
Rest 3 min then
Cash out of 5 minute amrap burpee over bar (72).
A. 185#
B. 275#
C. Done
Mobility Done
A: 85kg
B: 135-170kg
C: Done @24kgKB and rowing 12cal
A. 220#
B. 320@95% felt umm heavy 🙁
C. Rx . Had to row the calories
C. complete; should I have used 35#s in each hand? I tried two kbs, was too much-held one 35# for the 10
Dumbbells would have been a better choice
A. 110 lbs
B. 135/145/155/160/170
C.1. 10/7/10/10/10/10 cal
C.2. 8 @ 155 lbs all 6 sets
C.3. 5 V-ups for all 6 sets. Coordination was horrible! LOL
C.4. 5 w/35 lb KBs for all 6 sets.
A. Worked to 135
B. 235/250/265/280/295
C. Done rx
Mobility done
A. Worked up to 120. Did 5 more at that weight because the gym didn’t allow jerks.
B. Worked up to 185
C. Completed. Felt smooth and efficient even after a 2 hour mtn bike ride earlier today.
A. I practiced snatch today with Coach SW.
B. 150/160/170/180 but did not have a spotter for 95%, and did not feel safe
C. Done rx
A. 145#
B. 180/195/205/215/225
C. Scaled the weight due to fatigue.
Airdyne 10 cal
Deads @125#
15 vups
Box step overs 26# KBS
A. #255
B. #280, #295, #315, #335, #345.
C. Row 12 calories. Step overs were brutal!
Mobility completed
A) 165#
B) 205#/215/230/245/245
C) Row 12 calories
Weighted box step overs @35# db.
Really struggle to get full extension with anything heavier. Focused on form.
A) 62.5kg
B) until 85kg
C) done but I can only do 6 cal in the assaut bike each minute
A. Split jerk singles, technique, 135-175
B. 245/260/275/295/305
C. Pistol progressions/reps & mobility, rest up for Friday
Been in Corpus Christi last couple days getting my fix of lifting at Contender Crossfit, owner Ervin Rodriguez. Great people and box to visit if you are ever in Corpus. Well sitting at 229 in open and will need an amazing score or time to make top 200. At this point last year I was sitting at 425. I think I have made an improvement? Look out next year!
Fantastic improvement Joe!
Nice work Joe. It is good to see your hard work and dedication pay off.
A. 220
B. 315/335/355/375/400
Ran out of time
I have been out of commission with a bad stomach virus since last Friday. Lost 8 lbs. in the process and have not worked out since. I was hoping to get something light in today but the body just did not feel up for it. Will probably just have to rest and recover until attempting 15.5 on Friday or Saturday. Just doing my best to stay hydrated and replenish lost nutrients.
Get well soon Al!
Thanks Perry. I really appreciate it. Good luck to you this weekend.
Smart Al!
Thanks Nicole. I am feeling much better today. I really appreciate all your support throughout the season.
Get better buddy!
Thanks Kelly. I really appreciate it. Good luck to you this weekend. Let’s hope we both finish strong.
Sorry to hear! Rest up!
Thanks Christine. I am feeling much better today. Great job on 15.4 for you. Really impressive how you have worked back up the leaderboard. I hope you kill it this weekend.
A) 225
B) up to 325
C) done 20″box #40db
A. 155
B. 185, 195, 210, 220,235
C. done