PERFORMANCE
Warm-Up.
“Mind Muscle” Full Body CARs Routine
Followed by…
Two Sets:
Kettlebell Halos x 5 each direction
Single-Arm Kettlebell Deadlifts x 10 each side
Rotational Med Ball Throws x 5 per side
Scapular Pull-Ups x 10 reps
Rest as needed
Then…
In teams of two, perform the following for time:
800 Meter Run (together)
Immediately followed by…
Ten rounds, alternating each movement, of:
10 Dumbbell Hang “Clusters”
10 Burpees
10 Strict Pull-Ups
Immediately followed by…
800 Meter Run (together)
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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.
When the clock starts, perform…
One set of:
800 Meter Jog @ 50-60%
20 Alternating Single Leg Airplanes
20 Tempo Alternating Reverse Lunges @ 1111
400 Meter Jog @ 60-70%
20 Ground to Sky Reaches
20 Plank Position Reach Throughs
200 Meter Jog @ 80%
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Burpee Deadlifts
10 Broad Jumps
Rest 5 minutes, and then…
Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
15 Russian Kettlebell Swings (heavy)
NO EQUIPMENT SUGGESTIONS:
Dumbbell Burpee Deadlifts – Substitute Burpees
Russian Kettlebell Swings – Substitute 30 Mountain Climbers
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
Wednesday’s workout Love the BMU progression work…not loving the 2 blood blisters on my right hand so much. I spent lots of extra time on this section today so modified the actual workout.. A. EMOM for 15 min (3 sets) 1 – 8 DL @ 175# 2 – 12 Alt stationary lunges @ 50# DBs 3 – 6 BMU (Arch under bar jump to support from box) 4 – 12 Parallette Shoot throughs 5 – 40s Prone Plank B. 3 Rounds for Quality 12 Weighted Hanging Knee Tucks 10/side GHD Oblique crunches 12 Weighted L crunches with pause at the… Read more »
Did workout w a buddy visiting from out of town (non-crossfitter). I used 50# DB, he used 35#. 45:00 with a puke break and some extra rest for my buddy mixed in. Switched to thrusters instead of clusters in Round 5. 85 degrees and insanely humid. Buddy quit in 7th round and I finished my reps on my own. Used last 800m as a cool down, didn’t run.
Great work Eddie and for your non crossfitter friend to join you is really impressive…buuut…I’m going to guess your buddy may never come visit again ????
Haha. He was my best man so I think our relationship can handle it. ???? He was a good sport.
Monday’s workout
Strict press up to 145
Push press at 115: 10, 9
Helen: done with 80 lb kbs. Not trying to be a hero. I just assumed it was done with a 70 lb…
10:13
Mile run with my daughter and stride work.
Super D Duper work Mike…80# KBS’s for Helen is bad a$$!!
It was not a great choice when I’m feeling beat up from the last two days! Rest day tomorrow!
What’s the db weight?
You can choose the weight for the workout.
I’m no expert..but if I get to choose my own weight then I try to pick something challenging but manageable so I can keep moving at a good pace.