Dynamic Mobility, Activation and Warm-Up
Front Rack Partner Assisted Stretch x 3 pulses per side
and then …
CrossOver Symmetry Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull Downs
x 10 reps
CrossOver Symmetry Victory x 10 reps
CrossOver Symmetry 90/90 Drill
x 10 reps
(If you have recurring shoulder issues then please add in the above drills at least three times per week)
and then …
Every minute, on the minute, for 6 minutes:
Min 1 – Hawaiian Squats x 3-5 reps per side
Min 2 – Single Arm DB Thrusters x 5 reps per side (light)
Min 3 – Scap Push-Ups x 10 reps
Gymnastics Skill Work
Every minute, on the minute for 9 minutes:
Interval 1 – Target Reach Swing x 1.1.1.1
Interval 2 – Air Chair Swing Drill
x 5 reps
Interval 3 – Banded Bar Muscle-Up Stomps x 6-8 reps
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 5 reps @ 32X1
Please adhere to the tempo and let the tempo dictate the load.
B.
Every 10 minutes, for 30 minutes (3 sets), complete:
Row 500 Meters
Run 800 Meters
50 Double-Unders
55+: 30 Double-Unders
Scaling Options for Double-Unders:
Option 1 – 100 Single-Unders
Option 2 – 30 Lateral Jumps over Paralletes
If this takes you longer than 9 minutes to complete than reduce the run to 400 meters.
C.
Three sets of:
Half-Kneeling Pallof Press x 10 reps per side
Rest 45 seconds
Hollow Body Hold x 30 seconds
Rest 45 seconds
I forgot to post this on Wednesday. Warm-up & skill work completed (posted some video on FB).
A) tempo front squats: 95#-105#-115#-125#-130#
B) 8:44, 8:23, 8:30. I loved this!!
C) complete
Team workout night
A. Work up to heavy 6 rep clean grip deadlift—195#
B. Teams of 2 alternating rounds of 12 cal row/clean and jerk 95# x 10 rounds total
C. Team Helen—run together, synchro kB swing and pull-ups
DMA done
Front squats, worked up to 55kg
30 minute EMOM
1) 8:12
2) 7:57
3)7:52
1 day off.. FS up to 135# felt not “heavy” just breathing sucked with the tempo.
B: ran on gravel
7:14
7:04
6:56
C: done
Gravel runs are hard – good job!!
DMA done
I had to skip the gymnastic skills today.
A. All sets at 55 kg (71% of my 1-RM), felt heavy but manageable
B.
1. 6:57 min (Row 2:11 min, DU 40/10)
2. 7:00 min (Row 2:09 min, DU 20/30)
3. 6:59 min (Row 2:07 min, DU 6/10/34)
Legs were burning in the uphill…
C. Presses with blue Rogue band, hollow holds done.
Awesome Marie! Super consistent!!
A. Up to 215#
B. Done – 6:20, 6:31, 6:25; 1:50 rows, 3:30 runs
C. Done
Only had time for warm-up and the metcon today:
7:39 / 7:26 / 7:33 Rx
DUs are still not my forte. Tripped up once in first and second round, tripped up 3 times in third round (but had rowed/run a bit faster)
Warm up done
Gymnastics work done.
A. Tempo FS 65, 65, 75, 75, 75.
B. Conditioning, 7:50, 7:54, 8:06 no changes made, loved this one.
C. Done.
Fantastic work Kristin, glad you enjoyed the conditioning!
Gymnastics- done plus linked 4 bmu
A. FS kept light at 95
B. 8:20/ 7:50/ 7:55
Extra mile run + mobility
Excellent job on your BMU!!
A. 35,40,42.5×2,45kg
B. 7:15, 7:10, 7:30
C. Done
Nice and consistent!
A 185-185-185-155-135
B a little over a third of our 800 is uphill and after those front squats had some issues with dem hills
7:01, 8:09, & 7:56
Ohhhhhhh great job doing some hill runs!
A. Tempo front squats
85-95-105-115-125 nursing very sore QL
B. Did 1 ring mu before and after each round
Each round about 8:15
Good idea to incorporate some ring muscle-ups into the workout!
Today went a little sideways…but I did manage to get in some things.
AM: Gymnastics lesson – transitions on low rings, jumping MU, dips, hang hold 5/ pull hold 5 in false grip, spotted strict MU, and spotted strict freestanding HSPU. DMA done! A. 105/115/125/135/135. I had thought to go to 145 but 135 was really, really tough! 3 reps were fine, but somehow those last 2 just got super spicy.
PM: Partner WOD with hubby: 1200m run /in 300s 42 clean & jerk 155/105 42 pull ups 800m run / in 200s 30 clean & jerk 30… Read more »
Glad you and your hubby got a workout in together!
A. Did 75/85/95/95/95 kept it light knee wasn’t great today
B. Sub assault bike 4 min/round for run got a little over 40 cal each round
7:12/7:20/7:11
C. Done
Great job Erin!
Dma done
A. Did every 5min for 15… clearly need to pay attention when reading 185,205,225
B. 6:59, 7:27,8:09
C. DND
Awesome job on the conditioning today!!
DMWA: Complete
A) Did supplemental weight lifting front 5×3 with 3 second pause at the bottom
178X3 178×3 191×3 191×3 191×3
B) 7:27, 7:17, 7:12 did 800m runs on assault runner
C) complete
Fantastic work with the conditioning – you improved every set and did it on the Assault Runner!
A) 175/185/185/205/205
B) 7:00//7:30//7:20
C)
So fast on that conditioner!!
DMA) done
Gymnastics skill work done
*added a 5min emom of 3 bmu each min. Focusing of the 3 skill sets we just practiced
A) 185,185,195,195,215
*stayed fairly light to really focus on tempo
B)6:22/6:17/6:20
Row-1:43 each rd
Run- 3:55-58 each rd
Dubs- 1 trip each rd
C) done -green band
D) sauna, steam room, shower – done
You are so fortunate to have a sauna and steam room at your gym!!
Well done on the conditioning piece – you blazed through that! Glad you were able to focus on some gymnastics skills today!
It’s actually not at our CrossFit gym. The owner of our CrossFit gym also owns another fitness center that has both there and is just a couple minutes up the road. And tesbitvisca very nice I amenity
A) Front Squat – Rushed these a bit because I was struggling with the gymnastic skill work and had to keep replaying the videos. Front Squats were hard with this tempo and rep scheme so the weights I did were light. Not engaging my glutes, using quads too much. 65 / 85 /85 / 85 / 85 B) Wasn’t sure how the WOD was going to go since I haven’t run in such a long time due to hamstring issues but it went ok. Hamstring felt fine but still feeling it in the glute but not so bad. Times: 7:43… Read more »
Good job on the conditioning!! It is totally okay to go light with that tempo – it isn’t necessarily about how heavy the load is but just keeping it under tension for that long. Well done today!
DMA – done
A. 75 – 95 – 115 – 125 – 135
B. Couldn’t run outside today so did the following:
25 Calorie Assault Bike
500 m Row
500 m Ski erg
30 DU’s
*able to complete in 7:00 – 7:15
C. only completed 1 round
Great sub for not being able to run outside!