Mobility, Activation and Warm-Up
5 minutes of low-intensity Assault Bike or Jogging @ 70%
and then …
Dynamic Range of Motion Series:
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds
and then …
Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups
Finish with. . .
3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Rest 5-10 minutes, but stay warm.
Deadlift Progressions
Every 3 minutes, for 18 minutes (6 sets) of:
Deadlift
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85-88%
*Set 5 – 1 rep @ 93-95%
*Set 6 – 1 rep @ 101+%
Classic CrossFit
35-54:
For time:
200 Double-Unders
100 Wall Ball Shots (20/14 lbs to 10′ target)
50 Handstand Push-Ups
55+:
150 Double-Unders
100 Wall Ball Shots (20/10 lbs to 9′ target)
30 Handstand Push-Ups
Time Cap: 20:00
Strength Accessory Work
Two sets of:
25 Banded Face Pulls
100-Foot Bottoms Up Kettlebell Carry (50-feet each arm)
25 GHD Hip Extensions
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 2 minutes
MAWU
DL UP TO 94% (455), missed at 505 and 495
Classic CrossFit= 29 hspu complete at TC
Warm up: I did most of it but I’m staying away from push up/plank type of positions because of the elbow pain that this creates.
Deadlift Progressions: 220/260/295/325/350. I missed at 375 (thinking that I could hit 370 right now) and again at 365. My true Pr is probably 355-360.
Classic CrossFit
55+: 15:40. Completed WB @ 8:52 and suffered in HSPU. I did last 18 with 3.5” riser. WB sets: 15/15/12/12/12/12/11/11. lots of conditioning work ahead.
MAWU) done
DLs) stopped @ 186kg (set 5) – maybe a no belt PR? lifetime PR 198kg
Condo) skipped
Strength accessory) done (150# d-ball)
Congrats on the no belt PR!
A day behind, Saturday training for me
MAW done
sRMU + HSW: 1-2-2 strict ring muscle-ups + 15-15-15 m HSW UB
Lunges: all sets at 42 kg (+5 %) for 14 reps
Conditioning: 3+3 reps. I start the rope climbs seated on the floor, takes some time. Slow on PS and OHS.
Accessories completed. I did GHD hamstring curls and 17.5 kg DBs for Bat wings.
GHD sit-ups with 14 lbs med ball in 4:10 min. Did 10 and then took short pauses.
A. 275/315/365/405/430/460 10# pr
B.. 18:34
C. 16 kg KB / 150# d ball
Congratulations Tom!!!
Deadlift: 225,275,305,335,355 took it easy with back
workout 55+: 7:15 DU unbroken, WB 20,20,20,10,10,10,10. HSPU 10,10,5,5
no time for strength
Crushed those HSPU!