Primary Training Session
Mobility, Activation & Warm-Up
Two sets of:
Banded Bird Dog (Leg Only) x 10 reps per side
Cat Cow Drill x 10 reps (add a band if you’d like)
Dead Bug x 10-20 reps
and finish with …
2 Minutes of Swivel Hips
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Every 60 seconds until you miss the same weight twice:
Snatch
Start at 60% of 1-RM and add 2-3% each set
Rest 6 minutes after your final rep and then. . .
“Age Group Online Qualifier Event 5”
Complete 12, 9, & 6 reps for time of:
Overhead Squat (165/115lbs)
Burpee Box Jump-Over (30″)
Time cap: 10 min.
Movement, Pacing & Strategy Considerations for Qualifier Event 5
At the 20 minute mark. . .
“Age Group Online Qualifier Event 1″
Five rounds for time:
15 Handstand Push-Ups
15 Dumbbell Shoulder-to-Overhead (50/35 lb.)
15 Calorie Row
Movement, Pacing & Strategy Considerations for Qualifier Event 1
Mobility and warmup done
A: 7-8 min scaled to 24 and 85
B: 20 min scaled to 10 HSPU on 2 ab mats
Happy to hit the gym after a business trip!!
Mobility & warmup ✅
A1. Failed @185 ????
A2. 7:00
A3. 17:20
Things felt pretty good today!
A) up to 135. Missed 140 so I did some high pulls there to get comfortable again
B) 4:33 Rx. Everything UB, pretty happy with this.
C) 12:22 Rx
Thanks for everything Tino!!
Also- totally unrelated to training- but my bro and his son and wife are staying in Oceanside, Ca for a bit! Anything that is a must see/do/eat in Oceanside, San Diego, or La Jolla areas??
Shoot me an email and remind me to ask my wife. She will have some ideas!
A. 135/155/175/180/185/190/200/210/220/2225/235F/235F lost both in the catch.
B. Event 5: 3:05 Rx
Event 1: 8:35 Rx unbroken
235 next time!!
A. Up to 215
Event 5: 6:58
Event 1: 16:10
A) Worked up to 255. Stopped there. Snatches felt great today.
B) 3:38 then 10:03
Went UB on HSPU for rounds 1,2, & 5. Went 10/5 on rounds 3 & 4. Same thing for STO.
You were moving today! Nice work!
Managed 110 lbs with the snatch (I have some problems getting under), failed 115 (which I managed a couple of weeks ago). Then 12 unbroken OHS @115 in Event 5.. I suck at snatches ???? E5 @115 and 24″ box in 4.50 Started E1 at the 10:00 mark but I don’t think it made much of a difference. A whopping 16.52 with DBs @35, subbed row with 12 cal air bike. Unbroken the first round of HSPU (they took me 30 seconds to do), 10+5 in round 2 then disaster, with doubles and triples which took me forever. Plenty of… Read more »
Time to get on some extra one on one technique work for your weightlifting?? Some eyes on your lifts will help!
A. Conservatively up to 75Kg
B. AGQ5 – 4:43 scaled to 135
AGQ1 – 10:57 Sub’d 15 C2B for HSPU
Shoulders are ok but not great these days, so decided to work around them. Live to train another day.
Best lay off them this weekend! Give them a break til Monday ????????
Wanted to give the shoulder a break so instead just did a fun little work out…
AMRAP 23
50 Cal Assault Bike
75 GHDSU
100 Cal Ski
75 GHDSU
50 Cal Assault Bike
In remaining time max BFBBJO
10:27/30
20:27*
????????
Any chance you guys have those strategy and consideration worksheets for the other events? Going to do number 3 today and was wondering what you guys had in mind for warm up and strategy.
Last night I did events 1,2, and 4
1: 10:30 rx
2: 18:46 rx – felt great on everything , but the right hip slowed me down a ton, pretty bad pain with each pistol on the right.
4: 337. Failed the 4th at 347. Hit 347 at the Indy quarterfinals so I know I can, but it’s all good, I’ll take 337.
Give me your email and I’ll send them
tino @ crossfitinvictus . com
Yesterday
Event 4 – 315#
Event 1 – 18:14
Today
Event – 2 194 reps (right side pistols are horrible)
Excited for events 3&5
Get after it dude!
Warm up done
A) 83kg, failed the 85kg
B1) 4:56 rx (all ub, but damn it was heavy and tall)
B2) 18:30 rx (strict hspu all the way)
It wasn’t really a strong day, even tho yesterday was a full rest day. Fitness and head was also not really on point today, but as once Tino said, “it’s still money in the bank” ????????♂️
???? ????
135, 145, 155, 165, 175, 185, 195, 205
Event 5 – 10:38
Event 1 – 18:48
Good work Collin!
I was invited to the occupational games so I signed up. Same workouts as the age group.
Event 1: 14:08
Event 4: 307.5 Super pumped about this. 17.5 pounds heavier than the quarterfinals. ????????????????
Heck yeah! Thats awesome!
WU. Done
A. 105/110/115/120/125/130/135/140/145/150/155/160/165/ missed 170 twice (thee felt good considering I haven’t Snatched in 2 weeks)
AGQE5. 6:27 135/30″ Box Jump step downs
AGQE1. 20:40 35lb DBs, HSPU 15/10,5/10,5/8,7/8,7
I bet those shoulders were burning!
Warm-up done
A1. 135 up to 195/87% 1RM (missed 205 twice)
A2. 6:05
A3. 19:15
That second workout got spicy! ????????