Dynamic Mobility & Activation
Take 5 minutes to us a lacrosse ball to roll out your biceps and triceps.
And then …
Two sets of:
Band-Assisted Pec Stretch x 60 seconds per side
Band-Assisted Lat Stretch x 60 seconds per side
Over the Shoulder Barbell Stretch x 45-60 seconds per side
And then …
One set of:
Band-Distracted Hip Flexor Stretch x 60 seconds per side
A.
Every 2 minutes, for 12 minutes, complete:
Strict Press
5 reps @ 60%
4 reps @ 65%
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
followed by …
Every 2 minutes, for 6 minutes, complete (3 sets):
Push Press x 2 reps
(Start with the weight you finished with for the strict press)
B.
Two sets, for time, of:
Run 800 Meters
Unbroken Double-Unders x 50 reps
Box Jumps x 20 reps
Unbroken Double-Unders x 50 reps
Run 400 Meters
Rest 4 minutes
40-54: 24/20″
55+: 40 Unbroken Double-Unders; 24/20″ step-ups okay
C.
Three sets of:
Reverse Snow Angles x 15 reps
Rest 60 seconds
Supine Grip Bent Over Barbell Rows x 6-8 reps per arm @ 2111
Rest 60 seconds
Single Leg Partner Hamstring Curls x 6-8 reps per leg
Rest 60 seconds
DMA Done
A. SP 80,85,95,100,105,115
PP 115,135,155
B. 10:10, 9:55
ran 4 mins instead of (800m)
ran 2 mins instead of (400m)
C. Did not do.
dalyed entry/ I did it on satrurday just late to log in
Dyn/Mob Done
A1) 60,62,67,72,77
2) 80x3s
B) had to skip this part bc the tendon behind my left ankle keeps making my leg buckle -its
inflamed. 🙁 I was thinking of re-doing 17.2 bc I feel good except for that ..I think ill pass
now
stay safe everyone !
Late post.
DMA.
A1. Up to 100#.
A2. Stayed with 100#.
3-mile run easy 8min pace. Wasn’t sure of a redo of 17.2 on Sunday.
1st invictus workout totally used wrong calcs of my 150 1 rep max
Part 23.34 including 4 min break and I am horrible at DU if I could string more than 20 at a time at max I’d be dangerous LOL. 2 2 2 12 2 3 10 2 2 5 type stuff does not get it done. But I think I figured something out today. With them what a great day today was say good By OCR and Hello competition crossfit. My run are pretty good sub 6.20 most of the time
Awesome Doug!
Mobility – done
A1. 67 – 73 – 78 – 84 -90
A2. 90 – 100 – 110
B. subbed Assault Bike for the run(s) .5 miles and .3 miles
4:03 for both
C. Done
Joined Thursday, recommended from a couple at box. Today –
A1 – up to #135
A2 – up to #185
B – terrible run shape, tripped a couple on DU but got through. 28:30. Yea i need to work on running.
We subed in 4 rounds of #100 sandbag squats to finish off day.
Mobility done
A1. Up to 140#
A2. Up to 185#
B. 8:45 per round. Legs were pretty sore – didn’t push real hard on the runs. Felt good to move though.
C. Done
Mobility: done
A1: up to 120lb
A2: up to 150lb
B: 6:48, 7:02 (had to tie my shoe on second set. Felt really good. Hit ~1:23 for each 400m split. Cruised the DUs)
C: done except for curls
Nice work Tom – you made those sets look easy.
B. 24:50
Mob done
A1. up to 130#
A2. up to 150#
B. 6:45, DNF 2nd rd. Legs & butt fried
C. done except for leg curl
Mobility done.
A. Strict to 115, Push to 165. Shoulders was feeling these this morning.
B. Around 9:30 each round; sub 1000/500M row instead of running.
Mobility completed
A1)95#/105/115/120/130
A2)130#/140/150
B)8:21/8:19/8:19 Did a third set as it just felt good to be moving. No rebounding on the box jumps. Hips and glutes tight and sore.
C)Completed
Mob etc enjoyed
A1-up to 150
A2- up to 190
B- 7:14 / 7:11
C- done
Super fast Art!
Partner workout with my girlfriend ❤️
30min AMRAP
400m run
20 kbs 70/53
20 box jump overs
20 wallballs 25/14
We alternated movements and went UB, it’s nice to just have fun with exercising
Yes it is!
Sounds like a fun morning.