Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed
Skill-Based Movement Primer
Against a 2-minute running clock:
Max Distance Row @ 2000 meter PR Pace
Rest 60 seconds, and then…
Against a 2-minute running clock, complete as many reps as possible of:
6 Thrusters (115/75 lbs)
6 Bar-Facing Burpees (SPRINT SPEED)
Rest 60 seconds, and then…
Against a 2-minute running clock, complete as many reps as possible of:
Rope Climbs
Rest 3 minutes and repeat the entire 8 minutes again.
*Compare to August 28th. Goal is to beat your previous score!
A.
Every minute, on the minute, for 5 minutes (5 sets):
Deadlift from 4″ Deficit x 2 reps @ 70%
This should be fast on the concentric. Then lower the bar down to the ground, deadstop and fast again.
B.
“2018 CrossFit Games Regional Event 2 – Linda”
Complete rounds of 10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (295/220 lbs)
Bench Press (195/135 lbs)
Squat Clean (145/105 lbs)
Time Cap: 17:00
Athlete Notes:
Pump city, with a twist! Linda is surprisingly aerobic, so don’t get caught up in the fact that we’re benching in a workout. One of the most common reflections we heard from this workout was that people’s lungs were getting SMOKED! The first few rounds of the workout will be more of a pump, but once the reps get shorter, the transitions come faster, and you have to move quicker, that’s when it gets you! For the loading, please pick a weight that you could do 10-15 reps unbroken when fresh. We don’t want to see singles by the round of 9 on bench and deadlifts. As always, if you’re unsure about the bench press, be safe not sorry and grab someone to help spot you! Enjoy this workout, then make sure you eat plenty of food to help recover…and if you can’t reach the top shelf because you’ve got T-Rex arms from the pump, sorry :).
Primer done. Slightly better than last time.
A. 143Kg
B. 147 reps. Modified w/ 42.5Kg DB for the BP. Completed at 19:54. I forgot how hard this is.
Iron Triathlon next week then??
Already checked that block, Ironman California in 2000. ????????
I was referring to this….
Iron Triathlon WORKOUT
1-20 reps of
Deadlift 1.5xBW
Bench Press 1xBW
Squat Clean 3/4xBW
????I love it!
No rope so for warmup did the 2-min thruster burpee part five times with two min rest in between, about 2 rounds each time
A. 345 back felt a little wonky after last set, so removed deadlift from B
B. With pullups / bench 165 / squat clean 125
22:57
Couldn’t resist finishing it 🙂
Muscle activation: done
Skill:
503/512 m
2+6/2+7
6/8 rope climb
August 28th
490/500 m
2+5 / 2+7
I did pegboard ascends : 3/4
A. I did Rogue challenge
28 DL @ 315
B. I ran to work .
Back and hamstrings may feel a little tender in the morning!
Skill based
For cals on skierg 52
2 rds each set
5 rope climbs total
A: Done at 335
B: 117 reps
Scale bench press weigth at 145
Doing my L2 this weekend. Plenty of moving ????
Have fun!!
Home workout today
A) Bench Press
5@70%
3@80%
1@90%
8@80%
8@80%
B) Today’s deadlifts at 310
C) For Time:
10-1
Deadlifts (275)
DB Push Press (50s)
Bike Erg Cals x2
14:35
Fun variation!
Regional Linda yesterday 15:14
Today
Yesterday’s conditioning mixed with a pump session ????????
AMRAP 6
1000 meter row
Max burpees over Erg in remaining time
Rest 6 min
AMRAP 6
50 burpees over Erg
Max meter row in remaining time
Rest to 26:00 on running clock
@26:00
AMRAP 10
10 Tricep rollback (25)
15 crush grip floor press (25)
30 Behind back barbell forearm curls (45)
Rest 2 min to 38:00
@38:00
100 Barbell curls for time (45)
Row: 3:17
Burpees: 50
Burpees: 2:20
Row: 981 meters – too slow getting started
AMRAP: 4+10+15
Curls: 4:37
Where’s the beach at ???? ????????