Mobility & Activation
Assault Bike or Row 10 minutes @ 70-75%
Followed by…
T-Spine Hold on Foam Roller x 60 seconds
Banded Perfect Stretch x 60 seconds per side
Followed by…
Two sets of:
Russian Baby Makers x 10 reps
Dive Bomber Push-Ups x 5 reps
Followed by…
Two sets of:
Over/Under Barbell Warm-Up
x 5 pass thrus
Strict Pull-Ups x 8 reps
Followed by…
x 10 reps
Followed by…
Two sets of:
Fire Hydrant Iso Hold x 30 seconds per side
Dead Bug with Med Ball x 10 reps
Followed by…
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+
B.
Tempo Back Squat @ 31X1
*Set 1 – 4 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 4 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 2 reps @ 85-90%
*Set 7 – 6 reps @ 70-75%
Rest 2 minutes between sets
C.
Every 12 minutes, for 36 minutes (3 sets) for times:
30/20 Calorie Assault Bike
30 Wall Ball Shots (30/20 lbs)
20 Strict Handstand Push-Ups
10 Bar Muscle-Ups
30/20 Calorie Assault Bike
D.
Three sets of:
Half Kneeling Med Ball Slam to Right x 10 reps
Right Side Plank x 45 seconds
Rest 60 seconds
Half Kneeling Med Ball Slam to Left x 10 reps
Left Side Plank x 45 seconds
Rest 60 seconds
*MB Slam is over the knee that is not on the ground.
A. 115/ 135/ 145/ 155/ 165/ 165/ 175/ 180/ 185/ 185
B. 225/ 245/ 265
C. 10:21/ 11:05/ 11:12
Warm up done.
A. Done based on 41 kg @ 25/27/29/31/33/35/36/37/38/39 kg
B. Done based on 75 kg @
53/56/60/56/60/64/53 kg
C. 14 lbs WB/ shspu with toes on box/ 3 BMU
1- 8:47
2- 8:45
3- 8:20
D. Done.
Short on time did:
B. 240 255 275 255 275 295
6@255
C. 9:09 9:33 10:24 with ring mu and reg pu to small deficit
Fun stuff thanks Tino!
It’s been a minute time! Where have you been? I was getting worried 🙂
Did a mud run/obstacle course with my wife and sisters today.
Did the squats later in the day. All sets were done no misses and squats felt good!
185, 200, 215, 200,215,225,185
How fun! I hope it was a good event!
Legs are pretty sore today, but no knee pain!
I spent extra time on mobility and activation.
A) stayed lighter here. 85/85/95/95/105/195/115/115/120/125
B) these felt awful. I didn’t push it- stayed at 70% and just moved through them.
C) skipped wallballs. Did the rest and didnt push anything. Finished all around 7 min
D) done
Hopefully my legs come back tomorrow! Haha I wouldn’t change a thing though bc I’m proud of 20.4. Haha
Hope your day’s been awesome, Tino! thanks for everything!
Wait until day 2. Your legs will feel like ?
Make sure you flush them out today with plenty of extra mobility. You could even treat yourself to a massage! 🙂
On it!
A. Up to 75Kg and stayed there; shoulders are tired and didn’t want to push it.
B. 142.5/152/162/152/162/172(90%)/142.5Kg x 6
Loved seeing Back Squats in the programming! Back squats make the world a better place.
C. Sub’d 400m run(no bike) and a mix of HSPU and scaled HSPU on 36” box.
9:43/9:35/9:23
Felt good to run and stretch it out; more of a cruise than for time.
D. Done
Ha! There will be plenty coming up. It was just hard to program them in after lots and lots of deadlifts for many last week. Solid way to round out the week!
Hey guys I am new here after training each day what do we do for mobility? Is there a separate page for comp. mobility ?
Welcome to the community Josh. Each day there are usually activation and warmups but mobility wise it’s very individual. The last 4 weeks of the Open workouts offer great ideas. We have lots of great articles you can look at too. Use the search engine and type in any key words you are looking to mobilise. For example “Thoracic mobility” etc
Thank you Tino!!! For the specific days how I know which area to focus on when it comes out to mobility? The other programs that I’ve done through comptrain, CrossFit Mayhem… ect have offered a complete mobility program for day after or between training sessions so this is completely new. Haha Great to learn but very new.
There’s mobility and activation posted everyday for your warm up that’s geared toward that days session. Outwith that I would recommend spending 10-15 minutes one to two times per day on specific problem areas. You’ll pick up a lot of ideas from what’s posted each day and switch out what works and what doesn’t depending on your needs.
Excited to see your progress!
A. No misses up through 130lbs (92%) but missed my final set at 135lbs. Happy to have been so consistent up through 92% though.
B. Skipped ? I actually don’t feel very sore at all today but I trained with Vernon so I followed off of his template that didn’t have squats.
C. Also did Vernon’s every 10:00 x 30:00 version. Kept moving and finished between 7 & 8 minutes.
D. Done ✅
Vernon’s Program was a good variation of today after the Open workout. Nice work!
Warm up done
A) Up to 175 (90%)
B) 265/285/305/285/305×2/315×1 then fail. These felt really rough today. Probably still a bit banged up from 20.4 Thursday night.
C) 8:50, 9:48, 9:24 RX
D) Done
You’ll for sure be feeling 20.4. Be smart on the days following some more “intense” workouts. Enjoy your rest day and dial in some extra recovery!
Woowwwwww I am sore everywhere from yesterday! Crazy. Shocked lifting went ok A. Rested a bit longer between sets towards to end: 1.1 for…..93-153, 153×3, 158×2 B.i had every intention of going for the heavier load but I legit couldn’t – 180 up to 215 for two singles bc I couldn’t do the double haha bad C. Dante made up the following to mimic the movements but help up recover: 12 min Emom: odd-15 heavy wallballs even- 5pull ups + 4 C2B+3 BMU Rest 3 12 min EMOM: odd- 15/11 cal AB even: 10 shpus + 20 dubs Def gonna… Read more »
Enjoy your rest day! You’ve earned it!!
Hello!!
All the mobility and activation done. I’m glad for this today! My legs are super sore and all my body is tired after 20.4.
A) Skip
B) Done based on feel (didn’t follow the percentages). Started @ 60% up to 75% : 53- 66kg
C) Scaled the reps to:
15 Cal Echo Bike / 25 WB @ 20lb / 15 SHSPU (Abmat)/ 5 BMU and 10 Cal Echo Bike – 10:22/10:30/10:46. Everything was soooo hard today ?
D) Done
Have an awesome weekend ?!
Be smart on Saturdays and adjust based on feel during the Open, just like you did today! ?Plenty of extra rest and mobility! Enjoy your Sunday!
All the mobility and activation Done
A. Done based on 87kgs
B. Done based on 157kgs it was quite weird to feel heavy barbell on my shoulders after a long time
C. 9:09/ 10:02 Rx
Sorry coach but I did only 2 rounds because I’m so tired… 20.4 got me! I feel those 50 C&J (10 of them at 95%+)
D. Done
That’s totally cool. I always advise clients and athletes to adjust Saturdays after the Open workout. Some feel great others need some extra rest. Enjoy your weekend and rest up!
Thanks, have a great weekend too ?
A. 50,55,60,60,65,65,70,70,75,80 kg
B. 100×4
105×3
110×2
105×4
110×3
115×2
100×6 kg
C. 8:47
9:00
9:38
All sets 9kg ball/ pike push w feet on box/ (4+3+3 all rounds) BMU
D. ✅
Solid finish to the week!
Hi coach! How could I modify for my patellar tendinitis? Thanks in advance!
First and foremost don’t do anything that causes pain. this will vary from athlete to athlete. Test out movements and compile a list to work from. Use that list to switch out movements day to day. If you make smart decisions you can continue to progress on other areas and train hard!
Ok coach thanks! I think the box jumps from 20.4 irritated it! Because I didn’t have any issues with squating!