Primary Strength Session
A.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat + Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep at 90% of 1-RM Clean & Jerk
*Set 5 = 1 rep at 95% of 1-RM Clean & Jerk
*Sets 6-7 = 1 rep at 95%+ of 1-RM Clean & Jerk
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
12/9 Calorie Assault Bike
6 Box-Facing Burpee Box Jump-Overs (24″/20″)
12/9 Calorie Assault Bike
Primary Conditioning Session
Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 12 Hand Release Push-Ups + 12 Chest-to-Bar Pull-Ups
Station 3 – 300 Meter Run
Station 4 – 30 Double Unders + 15 Dumbbell Thrusters (50/35 lbs)
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Every 30 seconds, for 10 Minutes (20 Sets) of:
Push Press x 1 rep @ 3-RM Push Press from February 24th
B.
Three sets of:
Death March x 20 steps @ 2111
Walking Lunges x 20 steps
Rest as needed
Farmer’s carry hold the heaviest dumbbells you can handle for these sets – there is no rest between the death march and walking lunges.
C.
Five sets of:
Kettlebell Biceps Curls x 6 reps
Rest 30 seconds
Supine GHD Hold x 30 seconds
Rest 30 seconds
D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
Running Endurance Option
Three sets of:
Run 1000 Meters @ your anaerobic threshold pace
Run 200 Meters @ 98% effort
Rest 3 minutes
Rowing Endurance Option
Four sets for times of:
Row 750 Meters
Rest 2 minutes
Aim for consistency over the course of the four sets.
Forgot to post last night:
A. Front squat + jerk
Sets 1-2 @ 132
Sets 3-4 @ 148
Set 5 @ 156
Sets 6-7 @ 156
B. Cals + bbjo + cals
1:33/1:38/1:31/1:36
Conditioning:
300 m row – done all 4 sets
12 hand release + 12 c2b – done
300m run – scaled to 250m on curve
30 dubs + 15 DB thrusters (scaled to 10 reps)
Thursday work
Rowing done
2:53.8 1:55.8 30
2:48.1 1:52.0 31
2:51.7 1:54.4 30
2:53.9 1:55.9 30
Pushpress + pec mobility for 10 mins
Single leg deadlift against the wall (sober this time around CJ) and stationary lunges
Curlz and hollow holds
Pallof press and side planks done
Front squats 2+1 at 135 for 7 sets just going full depth
Assault bike/bfbbjo combo
1:13-1:06-1:06-1:04
18.2 taught me that I need to HTFU on my burpees
A) 240×2/270×2 – shoulders felt a little junky, so skipped the jerk on the last 3 (285×2/290)
B) 1:04/1:03/1:06/1:15
Condo: Done with run on air runner
Primary strength:
A. Front squat + jerk @110/110/120/120/130/135/145 (hit 107% !!)
B. Done! I had about 1:50 left on the clock every time. My hamstrings felt like cinder blocks from those deadlifts yesterday ?
Plenty of good food and rest before 18.3 Friday!
A. 275,275, sketchy 305s, shut down before 95%
B. 1:13,1:30,1:28,1:26
Conditioning
400m row on first set. 350m on sets 2,3,4. Replaced run with 22 cal assault. Everything else was rx.
A. Doubles at 165, 185 on sets 3-6 because my math was wrong (185 is 95%) for me. Set 7 190 (f)
B. 1:43, 1:41, 1:46, 1:43.
Jumped into a class today. 10-9-8-7-6-5-4-3-2-1 pull-ups, ring dips, and power snatches at 65%.
Bike from yesterday. 186 cal.
I’m having a hard time managing my time with the Box now. I know everything will fall into place soon, but it’s gotta get there quick. It’s driving me nuts. It’s a mental hit for me when I can’t get all of my programmed work in.
Conditioning
Scaled minutes 1&3
1) 200m
3) rest
Still about died ??♀️
I’m glad you didn’t. How’s everything feeling?
Depends on the day and movement. I worked on base a lot last week though and that felt like a huge setback. Sitting can do more damage than CrossFit. Go figure.
Who knew sitting around had that effect?! ??♂️
Strength: A: 240 doubles, both sets. 265 265 280 (miss) 280 290 (miss) 295 is my C&J max, 300 my jerk max. B: Did all 4 sets but not really for time. First day back after a shitty 3 week lagging cold. Just wanted to get the body and heart pumping. About 1:45-1:50 for all 4 sets. Accessory: D: Did all palloff, plank, and rollouts. Next week i am going back on the 1 (maybe 2) metcon a week, 3500 calorie a day, all strength and accessory business. This open is a bit wiped out for me this year. I’ll… Read more »
I like that idea! Hit the Open workouts hard and have fun but like you said, focus on the strength work and start building for next year!! ?
Join the “one and done” club. There are dozens of us!
FS+jerk 220 2×2, 245 2×1 260 1×1 missed 265
E4m for 16 felt good
Conditioning went good feeling really good
Awesome!! Looks like you’re ready to crush 18.3!
A.
Sets 1-2: 2 x 252.5
Sets 3-4: 282.5
Set 5: 300
Sets 6-7: 305x/305
B.
1:18/1:20/1:17/1:18
Primary Conditioning
Done. Ran 225m on Assault Runner. Was able to keep everything under 1:00 except for Row which was 1:20 per round. Mental game is getting so much better especially with these EMOMs. Feeling great for 18.3!!
Mental game is for sure getting better. It’s showing in your results and Open workouts.
Today was hard to get motivated for especially because I opened the gym today. I learned from last week though and decided to wait until I got a nap in to train , even if that meant I didn’t get everything in. Primary conditioning first- felt like I was going at around 75-80%, kinda used it as a warm up for the lifting. Rows were under 1:10 , push ups and c2b was fast and UB runs around 1:00, double under and thruster completed around :45 sec A. 155/265/175/185 felt good! B. This hurt, I’m not good at sprinting especially… Read more »
For sure better to get a nap in and be able to hit what work you can get in harder. Good choice!
If you feel good and want to get some blood flow in hit the rowing tomorrow. Nice work Cheryl!
A. Made up snatches.
B. 1:53, 1:44, 1:34, 1:42
Conditioning.
A. Done.
Primary strength
A) 240/240/270/270/285/290/295 failed the jerk at 295 happy that my front squats felt good today
Strength accessory
A) done at 225 this got hard really had to fmake sure I had a good dip
Primary conditioning
Done this was fun and got challenging toward the end. C2B, double unders, and thrusters unbroken
Strength accessory
C) done held onto a 10lb plate for holds
D) done
Will do part b from strength in a couple of hours
knee hurts so jerks didnt go heavy
Conditioning EMOM done as rx
row in 1:18
push ups + c2b 35-40 secs
run 1 min
thrusters+ dubs 40 secs
Assault hike plus burpees work
1.1:06
2. 1:08
3. 1.14
4. 1.13
Try to get some body work tomorrow and see if its just some tightness that is causing knee issues. Need to get healthy for 18.3!
1:13-1:06-1:06-1:04
A. 112.5-112.5-125-132.5kg x 3
B.1:07, 1:15, 1:24, 1:29
Conditioning
Scaled the thrusters to 12 reps and changed the run for 25 cal bike on first 2 rounds then had to go to 20 cal. Got 15 sec behind the clock on the last round. Tough one today
Pm session
Joined the class for partner workout with row and wall ball.
Strength:
1)2x 2×96
2x 1×108
1×114
1×120(100%)
1×125 (105%)
2) 1’26/1’25/1’29/1’29
Push press from last week
5×3 80/85/90/95/100 miss last rep
Conditioning: done sub 12c2b by 6 strict c2b to take care of my hands during the open.
Good to see you being smart. Time to have some fun on Friday!
Session 1: did some cardio to warm up the body and wrist.
21 min emom:
1. 15 cal ski
2. 15 cal row
3. 15 cal bike
20×255 push press done… I extended this to :45 seconds. I had like :08 of rest after each rep
AM
do one million things to warm up and activate my shoulders first. Still being weird.
Strength
A. 190/195
215/215
225
230/235
Focusing on short, tall dip made these feel better as I went
B. OUCH
1:33
1:35
1:29 figured it was gonna hurt either way, so i quit playing it safe and went faster on the first bike
1:23 went faster on the first and second bike 🙂
Keep being smart with your shoulder. I’m sure you’ll be good to go come Friday!
A. Up to 275#
B. 1:25/1:20/1:24/1:49 died
Conditioning-did as 4 RFT: 27:39
Had to run a 350m loop, an was falling off on the thrusters. Row/push-ups/c2b were on pace
Session two
Openers and warmups done
Snatch stuff
Barbell
75
75
135
165
185
215
Primary conditioning: 13:27 unbroken on bar muscle ups, handstand walks, and handstand pushups
Gymnast!