Mobility & Activation
Hip Mobility Drills
Followed by…
A.
Every minute, on the minute, for 20 minutes:
Minute 1 – 15-18/10-12 Calories of Assault Bike
Minute 2 – Snatch x 1 rep
Start at 65-70% and build across the 10 sets.
B.
Complete as many rounds and reps as possible in 3 minutes of:
10 Alternating Dumbbell Snatches (50/35 lbs)
10 Single Dumbbell Squats (50/35 lbs)
Rest 60 seconds, and then. . .
Complete as many rounds and reps as possible in 3 minutes of:
4 Hang Double Dumbbell Clean & Jerks (50/35 lbs)
8 Toes-to-Bar
Rest 2 minutes, and repeat for a total of FOUR sets.
C.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
Rest 90 seconds
Glute-Ham Raise x 10-12 reps
Rest 90 seconds
D.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed
Just now getting a chance to post. Had a comp Saturday so modified
10 min bike
Drills above
Rolled out really well
Did conditioning but stayed moderate pace and did as 3 rounds. Subbed air squats and ab Mat sit ups
D. Done without ghds
A. 15 cals, build up to 185#
B. 3 rounds all the way.. Grips!?
C, D. Done
Grip burner for sure, nice work! ??
A. Done up to 155
B. Done 3-4 rounds each time
Fun workout thanks Tino!
No c and D today Tim?
A. 135/ 155/ 155/ 165/ 175/195/205x/205x
B. 3/ 3
3/3
2+5 dB snatch / 2+2 hang clean
2+ 4 dB snatch/ 2
C. Done
D. Didn’t have enough time
A) 135/135/145/155/165/175/185/195/205/210f and did 15 cals on Echo bike.
B) 3+1 & 3+3/ 3+1 & 3+4/. 3+2 & 3+7/ 3+7 & 4+1
C) Done- 35bar for Hip Ext. & Ham string curls for GHR’s
D) Done-50lb DBs for Chinese row/ 15 GHD sit ups all sets.
A. 13.5 cal 145/150/155/160/165/170/175/180/185/190#
B. 1). 3/3/3
2). 4/4/4+4
C. GHD HE 12@10kg/15@15#/20@15#
GH R 10/10/10
D. Done 70# KB’s/1# plates
A. Done, Subd 18 cal row. Up to 80Kg. Rows were solid at 1600 cal/min throughout and snatches felt smooth.
B. Rx:
4+11/4
4+3/4
4/4
4/4
C. No GHD so Subd 30Kg BB good mornings and banded hamstring curls
D. Done. Subd Vups
Awesome work keeping all your sets above 4 rounds!
A. Done 15-17 Cals each round
Up to 230 failed 245 rested a bit then hit it but was a little forward
B. RX
4+2/4+6
3+14/4
3+10/4
3+10/4
Grip was lit up!
C. Done Hello hamstrings and glutes
D. Done
You’ll be walking a little funny tomorrow 🙂
A. 95-160 no misses
B. Did 3 sets of this instead of 4 and subbed ball slams for T2B because ???
3+1/3+8
3+1/4
3+3/4
My computer woulnt show me the emojis:( You forgot to mention when you will make up that fourth set haha
Lol ? I’ll keep you posted…
She’s back!! So awesome to see you posting. Oh and congrats, some exciting times ahead ??
Thanks!!! So good to be back!!!!
A. Done with 10 calories @
28/30/32/34/35/36/37/38/39/40 kg (96%)
B1. 3+1/3/3+1/3+1
B2. 3+6/3+7/3+6/3+7
C. Done. Hip extension @ 5 kg. 10 reps GHR
D. Done. Chinese rows @ 35 kg. 20 GHD sit ups
Solid day of lifting!
A. 15 Cal Echo Bike // Weight: 60kg – 82.5kg
B.3+4 & 3+4
3+5 & 3+4
3+5 & 3+4
8 Cal Ski Erg instead of T2B / Only 3 Sets total
C. 20 Steps Death March / 6-8 GHR
D.✅
Hello!!
Needed some nature today ???… It’s a beautiful day, so I went hiking and enjoy some time outside.
Have a great day! ?
Great to see you getting outside of the gym! Enjoy your weekend!
1 mile bike up and down, strict high C2B 4/4, Push ups 10/10
Did class Strength – BUild to 1RM Power Clean – 205, F at 225 (Recent PR – Couldn’t hit it today)
Class Metcon – 3 rounds 20 Burpee OTB, 40 Squats, 20 Power cleans 95#, 400 m run
Completed 2 rounds in 12:46
A. 10 cals….123/123 (bc I didn’t want to put on the big plates mid wod) /128/133/138/143/148/153/158/163/….bonus round 10 cals/168! Then waited a couple minutes and snatched 173 (97%). I know these days don’t always happen so super feeling super grateful ????
B. Every round: 3+10 and 4. Just tried to hold a consistent pace
C. Done (only weighted half of the extensions ?)
D. Done
What an awesome day of lifting. Typical crossfitter…make you tired then you lift better. Less thinking 🙂
Today I did 1 hour of boxing session after a long time since I’ve stop compete in boxing (almost 4 years since my last match). It was a nice change in my training schedule after all of the crossfit trainings? Then I did some accessory: Three sets of: Med Ball Side Toss to Right x 10 reps Pallof Press Right Side x 10 reps (band tension to left) Rest 60 seconds Med Ball Side Toss to Left x 10 reps Pallof Press x 10 reps (band tension to right) Rest 60 seconds And D part from today’s program. Next 2… Read more »
That’s great to see you going back to your roots. Still got that sucker punch?! ?
Haha ?It was just a challenge from my friend ? I just dont know why people think that they can compete me when I haven’t done boxing for 4 years and they train like one year 2-3 times per week ? I did boxing for 7+ years and I used to train twice per day and had many boxing matches. It’s absolutely different, they can’t acquire so much experience as I have ? But it was fun! (For me for sure! ?)
It’s always fun to challenge the old dog. You just need to put them in their place! 🙂
Yeaah exactly ???
That’s really cool! ??
Little bit of fun after 5 weeks of open anxiety ?
In B by the squats, where and how should we keep the 1 dumbell? Alternating btw hands or.?
Any way you like. Personally I’ll put it behind my neck just like the Step ups for the Open workout