Primary Strength Session
A.
Two sets of:
Single Leg Depth Drops x 3 reps each leg
(perform from a slightly higher box than last week)
B.
Two sets of:
Depth Drops to Split Jerk Position x 5 reps each leg
C.
Every 3 minutes, for 18 minutes (6 sets):
Tempo Front Squat x 4 reps @ 23X1
*Sets 1-2 = @ 65-70% of 1-RM Front Squat
*Sets 3-4 = @ 70-75%
*Sets 5-6 = @ 75-80%
D.
Build to today’s heavy 1-RM Snatch
(today’s heavy does not necessarily mean lifetime PR, just what feels good for the day)
Primary Conditioning Session
“2018 CrossFit Regionals Event #6”
For time:
4 Rope Climbs (15′ – short rope if possible)
16 Thrusters (155/105 lbs – move forward 10-feet after 8 reps)
3 Rope Climbs
12 Thrusters (155/105 lbs – move forward 10-feet after 6 reps)
2 Rope Climbs
8 Thrusters (155/105 lbs – move forward 10-feet after 4 reps)
Time cap: 7 minutes
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.
Three sets of:
Barbell Hip Thrust x 8-10 reps
Rest 30 seconds
Single-Leg Banded Leg Curl x 8-10 reps each leg
Rest 60 seconds
B.
Three sets of:
Lunge Position Landmine Press (right arm) x 8-10 reps
Rest 30 seconds
Landmine Row (right arm) x 8-10 reps
Rest 30 seconds
Lunge Position Landmine Press (left arm) x 8-10 reps
Rest 30 seconds
Landmine Row (left arm) x 8-10 reps
Rest 60 seconds
Assault Bike Conditioning Option
Twelve sets of:
60 seconds of Assault Bike
Rest 30 seconds
Goal is to hold above the pace you held on April 20, 2018.
PSS
A)Done
B)Done
C)265/285/305
D)225
SAO
A)315/blue band
B)50/50
Primary strength
A Done 24”
B Done 24”
C 215-245
D 205 actually felt decent today, missed 210 twice and called it
Primary conditioning
115lb thrusters. 6:02 absolutely died
Assault bike conditioning
Held 69-71 RPM for 10 rounds. Finished with 181 calories
We know what you need to work on going forward. Heavy thrusters and rope climbs 🙂
A. Front squats: 115-130, these felt better than last time and even did them without belt or lifters
Class wod for conditioning because we programmed the regional wod for next week for our classes
B. Snatch built to 120 again….i did this after i did our class wod under some fatigue to see if I could hit my same heavy i have been hitting and did
Strength accessory: all done!!
A. Front squats 150/160/170/180/185/190
B. Snatch built to 160# got under 165 twice but didn’t finish my pull.
Metcon 5:21
Thrusters 10/6, 7/5, 8
A)done
B)done
C) 140/150/160/165/170/175
D)125 , 2 misses @130
Conditioning
6:52
I started to get the hang of the short rope later, I’d kove to try it again feeling more efficient on that rope.
Great work Lara!
Assault Bike Conditioning – 255 total calories. Happy to get min 20 cals per round
25/22/21/21/21/21/20/20/20/21/21/22
Session two
Strength warmup
Jerk from split: 95/115/135/155
Split jerk: 230/245/265/285/305/320
Squats: 205/235/265/285/305 10 at 265
S1
Did some running
Accessory
S2
Front Squat x 4 at tempo
265 x 2 sets
295 x 2 sets
325 x 2 sets
These were super hard
Snatched 270
Event 6
5:32
🙁
This combo is rough every time. Moved the bar and used a short rope.
#conditioningisthepriceofadmission
A. Done B. Done C. 205/220/225/235/245/250 for 1 Super hard and died on the last set haha D. 205 Conditioning: 6:38 done with moving the bar forward and doing 2 legless pulls them wrapping legs. Arms were burning after this and had a little Fran throat?. UB sets on the thrusters. Assault Conditioning: Old pace: 67-68 rpm New pace: 6 rounds at 71-70 rpm/ 5 rounds at 68-69rpm/ 1 at 69-71 rpm. Old calories: 205.5 New Calories: 216.3 Felt awesome improvements in my pacing. Started off a little too hot but got to the pace I should keep and kept… Read more »
This is def a workout that gives you a Fran cough!
Primary Strength Session
A. Done
B. Done
C. Done
D. 175 lbs (I don’t get increase my PR :()
Primary Conditioning Session
“2018 CrossFit Regionals Event #6”
27 reps in 7’ (RX)
Strength Accessory Option
A. Done
B. Done
Assault Bike Conditioning Option
221 cal
When we say “Build to today’s heavy 1-RM Snatch” we don’t intend for you to PR. Our only goal is to feel out the weight and work perfect positions. If you feel good add some load but mechanics should be perfect.
Session 1:
Primary strength
A) done from 16”
B) done from 24”
C) 205/220/220/235/235/250
D) built to 235. Felt really good today!
Strength accesssory
A) 275/275/295 on hip thrusts
B) done 45lbs for presses and rows
Session 2:
Got talked into doing triple 3 today so I did haha I got 45:02 ran on a woodway. That was a long run
Fun day today!
#tomuchcardio
#strengthisthepriceofadmission
#imsorrytino:(
S1
Strength
A/B) Done
C) 230/250/265
D) 215
SAO
A/B) Done
S2
Primary conditioning
6:06
155# Thrusters finally felt good for the first time since we’ve been doing heavy thrusters! RC were good too #AirAssault
Assault Bike conditioning
199 Cals
All those thrusters have paid off this cycle, nice work!!
Thanks, Tino! And oh yea, ? percent
I strained my back a bit on the snatches earlier this week so went pretty easy today to feel it out.
A and B. Worked on split jerk footwork instead
C. 135, 155, 175
D. Worked up to 135 and worked on technique
Strength accessory
Done
Sorry to hear about your back. Take it easy this weekend with the goal of being back to 100% come Monday!
A. Done
B. Done
C. 100-105-110-115-117.5-120kg only 3 reps
D. 100kg
Conditioning
35 reps (finished 9:19) rope climbs to 12′ so added 1 rope climb to each roundr
Pm session
Strength accessory
A. 80-90-100kg
B. Bar + 20, 25, 30kg
A. Event 6:
3:49
Used short rope and moved the bar. Sprinted back to the clock after.
B. Built to heavy P. Snatch 155/175/195/205/215/225/235/245 (f) then hit
C. Single leg depth drops. Stayed at 20in. Trying to build the strength back in the ankle.
Hope your ankle feels better soon dude!
A & B: Done
C. 140/150/160#
D. 155#, Hit this two weeks in a row.
Strength Accessory:
B. Done
Strong wrk on those snatches Shely! Keep up the consistency!
Strength:
1) done 24′
2) 1-2: 94-101,5
3-4: 101,5-109
5-6: 109-116
3) up to 85 not the pretiest so I trained smart and I stopped with no misses.
Accessory:
1) 80/90/90 hip thrust
2) 20 kg on barbell
Bike: 222 cal (68-72) first time.
A. Done 24”
B. Done 24”
C. 225/240×2/255×2/275 for 3.5 reps
D. Up to 195#
Event 6-9:38
Thrusters-12/4-8/4-8, rope climbs have always been a weakness
Easy on the volume dude, don’t want to spoil all of those gains!!
Snatches didn’t go so well today. Tight pecks and tired posterior. Linda… 🙁 still hit 93% though
And made that air bike my bitch.
Held it at a steady 70 to 73 each set but the last that one was 80-86
Banded Pec Stretch:
https://www.youtube.com/watch?v=B3fy_wscX8I&index=21&list
T-Spine Opener: https://www.youtube.com/watch?v=nTyzAqS49lk&index
Banded Lat Stretch: https://www.youtube.com/watch?v=Fy_4xmK1-
Xs&index=16&list
Band Assisted Anterior Pec Stretch:
https://www.youtube.com/watch?v=g4Qhs2KRibk&index
Single-Arm Hang from Bar x 30 seconds each arm
https://youtu.be/TjfoE8n5Yeo
A, B & C: skipped. Letting knee continue to get better
D. Worked up to 245. Didn’t feel it today
Primary Conditioning
5:51rx. Set up similar to Regionals. Thrusters unbroken. Last 4 were a grind
Nice work Jesse!