Warm-Up.
Mind-Muscle Connection: Oblique & Hamstring Prep
*We offer a FREE Online Mind-Muscle Class on Mondays & Fridays at 9am Pacific.
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
Build over the course of the 4 sets.
Use this as a warmup & to practice your pull underneath the bar.
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
B.
Five rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Alternating Pistols
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Smurf Jumping Jacks
60 seconds of Alternating Lateral Lunges
30 seconds of Dumbbell Bear Crawl
30 seconds of Russian Baby Makers
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: 15-20 Alternating Single-Arm Dumbbell or Kettlebell Push Press
Station 2: 7-10 Single-Arm Hang Clean & Jerk (each arm – or 7-10 with barbell)
Station 3: 30 Seconds of Renegade Rows
Please record total number of reps in each set.
When the running clock reaches 35:00, perform the following…
Three sets of:
Arnold Press x 8-10 reps
Dumbbell or Kettlebell Gorilla Row x 8-10 reps each arm
Dumbbell or Kettlebell Alternating Biceps Curl x 10-15 reps each arm
30-60 seconds of Race Car Drivers
Rest 60 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Man I miss Sorrento Valley!
I had limited time today so I had to do a quick warm up consisting of 2 rounds of
10 heavy kettlebell swings
10 air squats
10 pushups
Then
A modification of todays workout due to equipment and…just cuz I wanted to:
5 RFT
400m run
6 single arm DB clean and jerks, 3 per arm @55lbs
12 alternating pistols
18 Pushups
Time 17:45
Kyle!! How are you?!
Doing well! Glad that you guys are posting some workouts we can do at home while this thing blows over! I hope you’re well too!
A. 2 CLO + PC
135/145/155/165/175
185/195/202/215/225(f)
Quarantine has been bad for strength AND technique apparently
B. Rx
28:13
Pistols, woof those were the gatekeeper
Oh no! Haha. Hopefully you shake it off soon! Let us know how we can support you!
A. E2MOM for 20’
2 clean lift offs + power clean
166,185,205,215,225,230,235,240,245(x),245
B. 18:27
I’m back! Did the United in Movement comp, and finished like 3 hundred and some. It was A LOT of burpees and DB things. (150 Single arm DB thrusters. 5 Burpees at the top of every min. Worst workout EVER!)
Good to get my hands on a barbell!
A.
95, 105, 115, 125, 135, 140, 145, 150, 150, 155 – felt really good!
B. Did the Crossfit “Support your local box” WOD 2
100 Du
21 Burpees
75 DU
15 Burpees
50 DU
9 Burpees
6:22
Tripped a couple times, and gasped a lot, but not too bad. 🙂
Welcome back! We missed you!
A. 75#/85/95/105/115/125/135/145/155/160
B. 19:33- this included a little stop and chat with a neighbor on one of my runs and band assisted pistols.
A. 2 clean lift offs + power clean
60, 64, 68, 70, 73, 76, 79, 82f, 82, 85
PR up by 5kg
B. 5 rnds for time
19’28 mainly cleans and push jerks
First round done with 70kg but technique was poor so dropped down to 60kg and concentrated on form
Any new cues you’re giving yourself?
A. 2 Clean Lift Offs + Power Clean 55#, 65, 75, 85, 95, 105, 115, 120, 125, 130(f,f), 125 B. 5 Rounds for time – 18:08 Run 400m – TM @ 7.5mph in lifters 6 G2OH @ 85# – Mostly UB clean and push jerk 12 Alt Pistols – UB ***much slower runs on the TM than I usually do…but I my right calf has been barking at me all day (think it’s from doing 10 min incline run on sat) and lifters on a TM is an accident waiting to happen…so I’ve heard..lol All in all a great workout… Read more »
Nice job, per usual, Candy. Just curious, why did you run in lifters? Were you wearing them for the added mobility to do pistols or the ground to overhead?
I had to do the G2OH as clean+push jerk and even in a metcon I try to keep a decent technique. If I didn’t wear my lifters then I would have been way out on my toes and the travel path of the bar would have been way out in front of me. As well wearing lifters does make the pistols more stable. Sometimes during a metcon like this I will do a shoe swap each round.
A. 135 ,135, 155, 155, 165, 165, 175, 185, 185, 195 B. I ended up going in a slightly different direction 1000m row (slow 4:14) 30 G2OH 155 14:44 I intended to do rounds going in, and the G2OH were going well. I decided to just keep going. I don’t think I’ve done more than 20 reps at that weight in one workout. Rep 30 was much like rep 1. My 5 year old was coaching and encouraging me along the way! I want to retest Grace or the 155 lb version! I won’t say that when it comes up… Read more »
Great day for you too Mike! 30 HEAVY G2OH impressive!!!
I won’t tell…
A. 150, 160, 170, 180, 190, 200, 210, 220, 230, 240(f,f,f,f)
Need to work on turning elbows under the bar, it’s plenty high enough.
B. Rx 21:00 (running much improved – thanks to recent weight loss? Or 2 consecutive rest days?)
3:52, 4:19, 4:25, 4:21, 4:03
2 mins on the airdyne
**Began in a fasted state (broke fast with protein and water during A.)
Great work Nathan! Isn’t it great what the body can do after 2 consecutive rest days? I wish I could talk myself into doing that more often!
Did you try the Tall Cleans in the warm-up? Those help train pulling under aggressively. Also, you could pretend like you’re a junkyard dog…now that’s aggressive!
Muscle Cleans are good to practice fast elbows.
Sounds like you need a combo of the two. Give them a try and let me know what you think!
I did the tall cleans and I see how those help. I have this annoying tendency to spread my feet out wider to create depth when I go heavy on power cleans (it doesn’t happen when I go heavy with regular squat cleans though since I can just drop under the bar). However, I suspect that the wasted movement may also take away from my ability to get my elbows under the bar. I’ve not thought about muscle cleans. I’ll look those up and try to add that in next time we clean. Thanks for the tips Michele
Limited time only did B
B. 4rds
Run 550 m
6 ground to over head 145
12 Bulgarian split squat with 30lb kbs
16:07
Who chooses weighted BSS over pistols…that’s just crazy tough work Jeremy…Great Job!!
Jeremy knows what’s up! BSS all the way!
I can’t really do true pistols so I saw Patrick did BSS and thought that was a better sub instead of air squats haha
Tough work today but had fun!
I’ve been on this program pretty constantly since November and have loved it. I do my best to stick to exactly what it asks but my time is limited because I coach and teach at the high school level.
Love tackling this program daily and thank you all for your support and encouragement!
5 rounds of: Run, 400 m 6 Hang Power Clean & Jerks, 60 kg 12 Bulgarian Split Squats, 25 kg
14.43
Altered it to suit my hip issues
Ran in the cold today. That north wind ate me up!
Good work!
Dude, you are fast!
Thanks Nathan, I think the hang power clean and jerk + Bulgarian split squats instead of pistols sped it up 🙂