Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch x 2 reps
*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-5 = @ 80% of 1-RM Power Snatch
*Sets 6-8 = @ 85% of 1-RM Power Snatch
B.
“Wodapalooza Qualifier Workout 4”
Complete as many rounds and reps as possible in 16 minutes of:
Devil Press (50/35 lb Dumbbells)
Alternating Dumbbell Step-Ups (24″/20″)
2/2, 4/4, 6/6, 8/8, 10/10, etc…
Tie Breaker is the time it takes from start to 8/8 completion.
Full warm-up and strategy notes available on the Invictus Athlete Program. Now is the perfect time to switch over as we get into competition season with the new cycle starting October 22nd.
C.
Every minute on the minute, for 12 minutes (4 sets) of:
Minute 1 – V-Up x 30 seconds
Minute 2 – Hollow Rock Hold x 30 seconds
Minute 3 – Russian Twists x 30 seconds
B. 116 reps with 35# dbs / 4:55 tie break
A: Power Snatch:
3x65kg
2x70kg
3x75kg
B: 80 reps
C: done
Did dubai crossfit championship 18.2
18.2a-12:23
18.2b-231 lbs
A. PCs (not snatching yet) – felt good through 80%, not great at 85%+
B. Through 16s + 10 = 154 @25lb
C. Done
Warmup done.
A. 1-3@ 52kg/4-5@ 56kg/6-7-8@ 60kg
B. Db 20kg (10/10+5)
C. Done
B: Through 14s + 7 = 119 w/55#
C: Done
Warm up done
A. 55-60-65 kg
B. 89 reps Tie break 6’35”
C. Done
A) 140, 150, 160
B) 10s+8 (That was so pleasant ?)
C) Done
A) 115 120 125; improved significantly on my starting position and 1st pull, but 2nd and 3rd pull were just not there.
B) 30 lb; 6 devil presses into round of 18; My grip on the box step ups were my rate limiting step. Tried to move as fast as possible to mitigate this.
C. Done
A. 105/115/120 – 120 got a little iffy and some were full snatches
B. RX w/ 35#
Got 10 devils presses into the round of 18.
Tie breaker – didn’t see when I started the round of 8 but finished the round of 8 at 3:55. Didn’t really start to hurt until the round of 12.
C. Done.
A. 140, 150, 160
B. 145 reps at intermediate- 35lb db’s 24″ box.
C. Done
Warmup done – this opened my shoulders up very well
A) 145/155/155/165/165/175/175/180(88%) – did this with new torque created through internal rotation technique. It’s only one day of testing but it felt great!
B) 179reps w/35lb DBs
C) did half. Saving abs for WZA wod 5 tomorrow
Warmup done.
A. 1-3@ 55Kg/4-6@ 60Kg/7-9@ 65Kg
B. 113 reps (14/14+1). I really liked this. It was all about not stopping. Major forearm burn, everything else felt good. Definitely could’ve gone faster though.
C. Done
Love the grind! It’s my favourite part of the sport
Mine too. So killer
Activation done
A: 125,135,145(missed a lot at 145 need to work on power snatch)
B: 40# DBs 14 + 7 devil presses into round 16 (that was fun!)
C: Done!
Looks like you enjoyed the grind!
Yea had a partner to do this one with which was fun! Normally working out on my own
A) 125, 135, 145
B) got 1 step up into the round of 16, 129 reps (used the masters weight of 35 lbs)
C) done
A. 67,5/72/78 kg
B. T.B. 5’48” 12/12+14 Rx
C. Done, twist on bar
A. 125#x2x3, 130#x2, 135#x2, 140#x2x3. I think the vacation helped my body. It had been feeling beat up. Today the lifts felt solid.
B. 102 reps with 35# DBs and 24” box (Round of 12 + 14 Devil Presses + 4 Step-ups). I tried the 50# DBs before starting and they wouldn’t go past the shoulder. So nope to RX. This still sucked.
Great that you had that reset! Just in time to hit the new cycle!
Glad you adjusted to 35’s and got the most out of the workout. Nice work Corey!
Done.
A. 185, 195, 205.
B. Just shy of completing the rd of 14. Rd of 12+21.
C. Done.
Warmup done.
A: up to 47.5kg
B: 5 reps into the round of 16s. (118)
C: done.
Nice work Trine!
B. Did wod first
Finished round of 14/14 and got 8 devil presses into the round of 16. Not sure if that’s a good score but I tried to keep moving.
A. 105-115lbs
C. Done
Got a partner comp tomorrow! Doing it with my little brother so I’m excited for that!