Workout of the Day
A.
Three sets, not for time, of:
Front-Rack Mobilization x 60-90 seconds
Dead Bugs x 30 reps
Hip Bridges x 10 reps @ 2112
B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Clean + Hang Clean
Build over the course of the eight sets…get heavy if you’re feeling good and moving well.
C.
Five sets of:
Front Squat with a Pause x 4-5 reps @ 3211
(MUST move up in weight from last week)
Rest 3 minutes
D.
MEN & WOMEN 40-49
Complete as many rounds and reps as possible in 10 minutes of:
5 Hang Squat Cleans (135/95 lbs)
10 Front-Racked Walking Lunges (135/95 lbs)
20 Hand-Release Push-Ups
MEN & WOMEN 50-59
Complete as many rounds and reps as possible in 10 minutes of:
5 Hang Squat Cleans (115/75 lbs)
10 Front-Racked Walking Lunges (115/75 lbs)
20 Hand-Release Push-Ups
MEN & WOMEN 60+
Complete as many rounds and reps as possible in 10 minutes of:
3 Hang Squat Cleans (105/65 lbs)
6 Front-Racked Walking Lunges (105/65 lbs)
12 Hand-Release Push-Ups
A complete
B 115, 125, 135, 135, 145, 155, 155, 155
D 135….felt heavy after 25 mile bike ride
C 3…at 115
A. Complete
B. 95-105-115-125-135-145-165-175
Finally hitting closer to full extension on these
C. 155×5-175×5-195×5-205×4-205×4
Hips felt much better today and cleans and pause front squats felt good too.
D. 3 rounds + 4 squat cleans (scaled to 115#s)
Had to scale because the front rack walking felt ridiculously heavy at 135 today. They were hard for me at 115#. Push-ups were tough for me too. Once again the CJ, the Freddy Kruger of Crossfit, peers inside my soul and pulls out a simple wod that crushes me and smashes me up against my weakness. Thank you? 🙂
What does the 3211 describe?
3 seconds down 2 seconds in the bottom one second up and one second at the top. Then it goes the same for the rest of the reps.
Thanks! Never woulda figured that out
Anytime
A Done
B 50-50-55-55-60-60-65-65kg
C 50kgx4 reps, 5 set
D 50kg instead of 60kg, 4 rounds 5 Hangclean.
I have some problems with my groin but it geting better, felt ok today with some light weight.
A: Done
B: 135-165-185-205-225-235-245(F the Hang)-255(F High got Hang)
C: 235×5-245×5-265×5-275×5-285×5
D: 158 – 4 Rds + 18 All H cleans straight into lunges UB but Push up smashed me in 3Rd
(50-540
A. Done
B. Hi Hng Cln + Hng Cln: 135, 140, 145, 150, 155, 160, 165, 170
C. FS 3211, (170# x 4) x 5
D. 4 even w/ Hang PC (need to learn to read better)
A. done
B. 105/115/125/130/135/140/145/150
C. 150×4/150×4/150×4/155×4/155×4
D. 5 rounds+1 PC
Knees are smoked. Did power cleans in the wod to try to save them a bit.
Now lots of flossing and stretching.
A. Done
B. 95, 105, 115, 125, 135, 145, 155 165 all squat cleans.
C. 5 sets 5 reps at tempo with 115. Need to get back on a squat program, have lost a lot of leg strength since my last cycle 3 months ago.
D. (50-59) 3 rounds + 12 reps.
A. done
B. 115/125/135/145/155/165/175/185#
C. 4 reps/set at 185/205/225/225/245#
D. 3+1
A. Done
B. 95 115 135 135 155 155 175 175 Power Clean
C. 115 135 155 175 started light for knees
D. 3 rounds 5 cleans all as prescribed except lunges which are one of my weaknesses so body weight only.
49 Female (so cal)
A) Done
B) worked up to 145, full Cleans
C) Went up 5# from last week, to 150lb on FS but could only hit 3’s (not 4-5)
D) Rx 95# 4 +3
Still weak and don’t have my endurance back but feeling better everyday
A. Complete
B. Up to 165 full squat on both movements
C. 155
D. 4 rds. Substitutes front rack weighed box steps for lunges. Groin still tender
Miss training with the young stud on the competition programming but really liking this master programming so far
51 y.o. Being cautious with quad injury, did hang Power Cleans and was a little conservative on front squats.
A. Only time for one round
B. 135/145/155/165/175/185/195/200(fail second clean) extra set 200×2
C. 145/160/175/190/190
B. scaled lunges to 95lbs. 4 rounds plus 2 reps
Nice workout. Really enjoying the programming.
A. Done
B. 185/195/205/215/225/235/235/235
C. 235 x 5
D. 40-49 4 + 33
A. Done, did 2 MU, and worked HSW… 6 feet:)
B. 85/95/105/115/115/125/135/135
C. 110/125/135/150/160 10#s more than last week
D. Rx 4+21
Yeah Karen, nice work sista!
Thanks!! Glutes are gonna be barking tomorrow!!!
A. Done
B. 63/73/78/78/83/83/88/93
C. 98/108/118/123/133 (+5# from last week :))
D. Scaled to 83# after debating which weight to use. 3 rounds+5 cleans. Cleans and Lunges UB; broke up push ups which were much harder than I expected!!
Nice work Loretta!
Thanks Nichole!! Love the programming…thanks to you all! 🙂
A. Done
B. 85, 90, 95, 100, 105, 105, 105, 105
C. 5 X 90#
D. 4 + 3 RX (55-59)
New to posting and am recovering from an injury. Up until six weeks ago was following modified competition programming and am super excited to switch to masters. Once I figure out how to change my user name, my name, which is Shaun, will show up!
Welcome Shaun! I’ll look forward to tracking your progress.
Welcome Shaun!
A. Done
B.85, 85, 100, 100, 110, 110, 115, 120#
C. 5×115#
D. 3+2 Lunges, Rx
New to posting, but have done competition programming since April with modifications. Excited to try out the Master’s Programming.
Welcome Andi!
Welcome Andi!
A. Complete. Funny that my PT gave me both the dead bugs and hip bridges yesterday and it showed up in the programming today..hmmm.
B. 75, 85, 95, 105, 115, 120, 125, 125(still trying to work on my technique here)
C. 95, 105, 115, 125, 130 up 5# from last week…love these when they are over:) sweat drippers
D. 4 rounds +1 clean. Pacing the push ups and breathing there, helped keep my cleans and lunges UB. Good fun!
The secret to our success is that we’re psychic. We knew what your PT would prescribe before he or she did. 🙂
Most definitely, we are psychic. 🙂
Awesome! I’ll look forward to that crystal ball around Open Season!
A. Done
B.85/95/100/110/115/125/130/135.
C.135×4/135×4/145×4/145×4/150×5. First time w tempo FS. Ouch!
D. 3 rds +20 reps RX…push ups were the slowest part. At one point I was just checking out all the crap on the ground while resting.
But good workout!