Dynamic Mobility, Activation and Warm-Up
Tricep Stretch x 60 seconds per side
Twisted Cross Pec Stretch
x 60 seconds per side
and then …
x 10 reps per arm
Plank with Lateral Reach x 10 reps per arm
Skydivers x 10 reps
and then …
Two sets of:
Banded Push-Ups
x 10 reps
(vary the band strength depending on how strong your push-ups are. Go without a band if you are unable to do 10 unbroken push-ups)
Banded Glute Bridges x 15 reps
Heavy Farmers Carry x 25 meters
A.
Four sets of:
Bench Press x 5 reps @ 3111
Rest as needed
Please adhere to the tempo and build to what feels heavy for today. Check out this article for tips on setting up for your bench press
B.
Every minute, on the minute, for 9 minutes (3 sets):
Station 1 – Right Leg Split Stance DB Romanian Deadlift x 6-8 reps @ 3011
Station 2 – Left Leg Split Stance DB Romanian Deadlift x 6-8 reps @ 3011
Station 3 – DB Floor Press x 8 reps
C.
Two sets for times of:
Row 50 Calories
50 Wall Ball Shots
Rest 5 minutes
35-54: 20 lbs to 10′ target; 14 lbs to 9′ target
55+:
20/10 lbs to 9′ target
You get a lot of rest here so each set should be max effort. Note your times because we will be retesting this at the end of the cycle. Push on your wall ball shots and see if you can go unbroken.
D.
Three sets of:
GHD Hip Extension x 10-12 reps @ 3011
Rest 45 seconds
Reverse Snow Angels x 15 reps (slow and controlled)
Rest 45 seconds
Optional Row Session
For time:
Row 5,000 meters
Please make a note of your time as we will be retesting this.
Had to split this up into two sessions today. First I went to the gym. Warmed up, then C – 6:05 (row 3:41 / WBs 40 + 10) 6:42 (row 4:00 / WBs 26 + 8 + 8 + 8) I suck at rowing and it’s getting worse. I think I have to do some additional rowing to get better at it. D – done Later at home: DMA & warm-up A – bench press @ 75 / 85 / 85 / 90# B – Split Stance Romanian DL – done w/ 25# DBs DB Floor Press – done w/… Read more »
A.40kg
B. 2x15kg DB and 10kg DBs for floor press
C. 6:20, (ran out of time only got 1 set done)
Did the 5k Row today to workout. I’m super sore from a partner workout I did Wednesday so I was looking at it as a good flusher.
No plan to go hard, just work out my soreness.
I totally surprised myself!
In 2012, when I was a baby crossfitter, I did a 5k Row in 22:45. That is my life time PR. I have not been able to get a 5k anywhere close to that in a really long time.
Today, although it wasn’t a PR, it’s the best 5k Row I have done in about 3 years.
23:19 ?
That is AWESOME Dawn! Sometimes it is the days we least expect anything that stuff happens!
A. Bench 65-75-85-95-105
B. 20/25/25 dB did 2 bar mu at end of each round…trying to string and struggling
C. 6:11 & 5:48
Awesome way to build in some gymnastics while fatigued!
A. Tempo bench 95/105/110/115
B. 25lb for dl / 35/35/40 floor press
C. 1st round 4:48 -2:56 row wb ub
2nd round 5:01- 2:57 row wallball 30/30
D. Done
Happy I was able to do wallball!!!! ?
Level two handstand walk Gymnastics
Yay – awesome to see you doing WB!
DMA Done
A) worked up to 195#
B) Done ✅ 50# DB’s
C) 4:23 UB WB
4:33 UB WB
D) Done ✅
EXCELLENT Dereck!!!
5K row – 22:19 PR!!
Awesome!!! Congratulations!!!!!
4 sets @ 155.
4:39 and 5:00
35# dB on dL
55# dB on fp
Awesome James!
A) Tempo Bench Press, 4×5 – 55 / 65 / 70 / 75# Was feeling it in my right shoulder on the heavier sets, I even did the pec stretches in between sets but it didn’t help much. Left shoulder felt fine and I was having to lift the right side of my body to help my right arm catch up with the left. B) 25 / 30 /30# DB’s used for Romanian Split Stance DL and floor press. C) This was not my kind of workout. I hate wall balls, it was awful. I couldn’t feel my legs. Times:… Read more »
Oh no Vanessa – what is going on with your shoulder? Has it been sore??
DMA – done
A. 95, 115, 125, 130
B. 35 lb. dumbbells throughout – 8 reps
C. worked out with class today (Partners)
1 rope climb every 3 minutes
50 Thrusters @ 55 lb.
35 Calories on Rower
40 Thrusters @ 75 lb.
45 Calories Rowing
30 Thrusters @ 85 lb.
50 Calories
20 Thrusters @ 95 lb.
60 Calories
29:59
Will fit in the WBS and Rowing later this weekend.
D. done
Fun workout Barry!!
DMA) done
A) 225 each set
B)done with 80# DB
C)4:14-wb unbroken
4:42-wb 34/16
D) done
Great job getting those WB in unbroken!!
A. 105,105,110,115
B. Done w 25’s and 30’s
C. 5:21 and 5:34. WBs unbroken. Rows around 3:16 and 3:19.
D. Done
Optional later. Not looking forward to a 5k row but that’s why I should do it ?
Yes you should!!!
I did…. About 20-25 seconds off an old PR. I’ll post some video.
Optional:
21:05,6
A: Done – 30 kg. Could’ve probably gone heavier, but I didn’t have a spotter.
B: Done
C: R1- 6:45 R2 – 6:50
D: Skipped
5k row – 23:49
Great job with that consistency!
A. 165,185,205,215.
B. Sets of 8. 55,65,75.
C. At a gym gym so did 20lb WB squats. 4:11, 4:06. 4 mins rest.
D. Done.
Great job – you still got the desired effect!
Friday workout
A. Tempo BP with 55/60/65/70kg
B. EMOM done (DB 22,5)
C. COND. 1st round 4’46” (WBS 20/15/15) + 5′ Rest and total time 14’58” (WBS 20/15/15 again but I had to rest lo ger between sets in the WBS)
D. done
Great job Victor!
A. 185,205,225,245,245
B. 60lbs dB for both next time 70s
C. 3:55,3:56
Around 1:55 row 1:55 wall balls
Session 1 done coming back later for session 2
Strong bench!! And excellent job on the conditioning piece!
Bench @55kg
DB 2×12.5kg could’ve went heavier
Rows 3:02 & 3:16
Wall ball Unbroken
Rounds 4:52 & 5:10
Accessories done
Way to keep those WB ub!
DMAWU) done
A) 125#, 145, 150, 155
B) done (DLs 8@65#,70,75 – floor press 55#,60,6@70)
C) 4:33 (UB), 5:02 (29/21)
D) done
(48)
DMAW- Complete
A) Stayed at #185 have a shoulder issue 🙁
B) Completed deadlifts #50, floor press #30
C) 1. 3:56 2. 4:26 couldn’t hold onto WB 30/20
D) complete
How has your shoulder been feeling?