A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
A. Bryan – 165#, 180#, 190#, 205#, 215#, 230#.
B. Bryan – run 2.5 miles.
A. 195×5/210×5/225×3/240×2/255×2/275×1/280×1 new PR/275×1
B. Rx. 3rd +31 DU.
Did the booty warm-up Michelle posted…wow hello hot buns
A. 270, 285, 305, 325, 345, 365, 365, 365(f)
B. Subbed thrusters for wall ball shots, and toes to rings since I don’t have a pull-up bar yet…
A. Back squat.
Worked from 145 to 210. Matched my PR. I had one set left but got worried and let it get in my head so I didn’t push it.
B. 5 rounds 40 DU
DU unbroken until round 4 when my handle flew off. Retrieved the screw and continued on.
3 rounds of TTB unbroken. Last two had to do 8, 2
Wall ball was 10/10 every round.
Great work! 210 is incredible! Way to push through B too.
Thanks Mike ?
A. Back Squat 250 x5 270 x5 305 x3 320 x2 330 -F 3 sets x5 @ 255 B. AMRAP 12 40 DU 20 thrusters @115×2 sets/95 x2 sets 10 T2B 4 rds No mojo today. Squats session was frustrating. Not where it should have been. These have been really hard the last few sessions. They weren’t going anywhere so dropped down to 255 to get some work in. B was tough. Shoulders started to burn after 2nd round so had to drop the weight to keep a decent pace. Got back from a 10 day holiday yesterday. Normally I… Read more »
Holy moly Chad that’s an intense AMRAP!
Welcome back. Subbing 20 thrusters at 115 is not exactly equal to 20 wall balls at 20lbs. That sounds like some sort of punishment. 🙂
Ya, i might have been a bit too eager getting back into it 😉
Yesterday’s:
A. 135,165,170,175,180
B.went with a 1:50 rest, the C2B were pretty good. Was able to string together 5 at a time.
Today:
A. Post surgery PR at 310!
B. 4+52
Just started a framing job last week, so I am tired!
From noon class:
275/295/315/365/385/405/425/445
Percentages are a little off. Haven’t 1RM in a very long time and felt better today than last squat days. Last squat day I was going off 415 1RM.
Did fitness for part 2. Finished 2 full rounds plus 3rd round of ass bike
Huge squat man! Nice job!
A: From 250
175/185/200/215/225/240/240/240
Felt really good but stayed at 95% to make sure my form was spot on. I think I can hit around 270…next time around.
B: subbed 60 SU for 40 DU
5 rounds. Was just picking up the rope to start 6.
Snatch deadlift + low hang snatch 4×2: 165lbs Pause front squats 1×2, 2×1: 225lbs I was supposed to do 4×2, but the Front squats bout’ broke me in half after “heavy” cleans and back squats, then running yesterday. Then: AMRAP 12: 40 DUs 20 WB 10 T2B 5 Rds + 52 reps So an interesting thing happened, after putting a new cable on my rope, I left it about a foot longer and all of a sudden double unders are much much easier. I’ve been doing this for about 4 years now and I just figured out the correct rope… Read more »
Nice observation on the jump rope brother! Question: how short was it before? Was it about armpit level, or shorter?
Thanks man! Nipple level before, now it’s about armpit/shoulder height. I’ve probably doubled my speed b cause I don’t have to jump as high to get over the rope. It’s really strange.
I’d certainly call that a win.
A. Based off of 360…went up to 345
B. 5+46 my feet got pretty cramped up
C. 100 walking lunges with 50lb dbs
Solid day my friend!
A. #290/315/330/350/375/380/380/380
B. Rx 5+35
You’re strength….. could you please share some?
hahah you got the same strength as me now brother, its called dad strength 😉
A. Substituted front squats:
195/205/220/235/250/260X3 = 96%
B. Rx 3 rounds
Warm up with banded hip flexor, dead bugs, clam shell, fire hydrant, pallof hold for 1 min each, monster walk, lateral walk for 15 steps each direction. A. Back Squat warm up x 10 @ 85#, 105 Based off 180# 135×5, 145×5, 155×3, 165×2, 170×2, 175×1, 180×1, 185(f) B. AMRAP 12 min – 4R + 24 DU 40 – DU 10 – Thrusters @ 75# 10 – Box Jumps Rounds 2 & 4 of DU were awful, BJ’s UB (rebound), but my goal was to get all the thrusters UB and I did!! C. 9 Min Plank Challenge (1:30 in… Read more »
Niiicce!!!
Good work Candy! How was that beauty of the plank challenge. In college (I cheered), our strength coach had us plank as long as possible; I think a few went in the 6 or 7 minute range!
I definitely could not plank that long in 1 position. ..especially on my hands or elbows…for some reason I get very light headed and dizzy after like 2 min. It doesn’t happen with side plank or super woman or bridge…strange.
That is weird! Easy question: are you breathing while planking? But I think the more practical question is: where is your head position? Is it in line with your spine?
I think I’m breathing…lol never really concentrated on it…usually focus on keeping the body tight and then once I start to feel “fuzzy” I try to think about anything else other than planking. I also try to keep my head moving…such is that I look around the garage. ..that kinda helps with the dizziness.
Wow! All those thrusters UB is amazing! Really awesome that you were able to hit your PR today too. I don’t know where you found that B but it’s pretty cool. I need to do that 9 min plank soon lol
I know some AMAZING people that are very good to me…and I appreciate and look up to every single one of them! Thank you my friend !
The thrusters were tough…but I told myself that if I had no shoulder pain then I had to go UB! My quads will hate me for the next 2 days…but I’m good with that!
Very well done, that took lots of mental fortitude. You are crushing it!
Luke
A. 225,240,260,270,290,305,315,325
B. 5+60
Anika
A.
B.
Wow, you guys both killed it!
(A) Thanks! I was happy with my score until Luke beat it:) It was a breather!
Great job – both of you!
(A) Thanks! You too!
Great work guys! You destroyed this
A.
Front Squat
*Set 1 – 5 reps @ 235
*Set 2 – 5 reps @ 250
*Set 3 – 3 reps @ 265
*Set 4 – 2 reps @ 280
*Set 5 – 2 reps @ 295
*Set 6 – 1 reps @ 310
*Set 7 – 1 reps @ 315
*Set 6 – 1 reps @ 320
B.
Rx – 4 complete rounds
Nice front squat numbers!
Nice work!
Legs were sore today, but they opened up nicely during the squats.
A. 250/265/280/305/320/335/345/360
B. 4 rounds + 60 reps RX – legs were smoked after squats, upset that I did not get 5 rounds, DU’s were crisp, but just had to break up to 2×20 after the first round. WB shots were also a pain today.
That’s some serious weight
Back squats – 125kg x5, 135kg x 5, 145kg x3, 155kg x 2, 165kg x2, put on a belt, 170kg x 1, 175kg x 2 x 1. Pretty tough.
Metcon – 5 rounds on the dot.
Nice work!
Great job!
A 305, 325, 350, 370, 390, 415, 415, 415
B 3 round in 11:50
You are strong – well done
Seriously strong! Impressive!!
Those are big numbers, Philippe. Congrats!
I’d love to have the 400+ squatskies!
Thanks. For future reference I subbed 45# thruster for wallball
Yesterday’s:
A. Bench Press x 5 reps: 135/145/155/165/175
B. 3 Rounds for Time
— 500 Meter Row (Goal: under 2’00” each round ✅)
— 20 C2B Pull-ups (Goal: unbrokenness ✅)
Rx: 2’51” / 3’08” / 3’16”
Will do today’s workout later tonight. I have a sad feeling thrusters will be 18.5. If it is, I quit crossfit.
Quit for that day….haha nice job teddy!
Way to go UB on B!
if you quit crossfit, will you pick up zumba? ????
That B is impressive hermano
Killed B – well done muchacho
Bro, I fully believe you’re knee will break the thruster this time! Btw, nuts is 60 C2B unbroken for funsies
That’s some really good work, Teddy.
I aspire to be like you on CTB! I feel this will be my main focus for the next three months.
Thrusters. I know! Blah. I’ve set myself that is will be bad but it’s the LAST one! Yippeeeee!
I am glad I signed up and made myself do this because it’s shaken me out of my comfort zone.
It’s still hard for me to get over that mental hurdle ever since I tore my knee doing thrusters.
I should have signed up, but looking back maybe it was a wise choice because I’ve been feeling pretty beat up for these workouts. Both my quads seized up as soon as I got home tonight because of all those WBs!
You’re doing a great job though sister—you and Candy consistently keep us fellas on our toes ??
Thanks Michele for the squat warmup. I think it helped getting them fired. A) 330# which is a garage PR (based today off 330) B) 5 + 60 Almost had six rounds, T2B slowed me down – WBS 20, 20, 20, 15/5, 15/5, 20 For anyone or Michele, I have no variety in my daily warmup. What is everyone else doing for their garage gym warmups? Following a program or just warming up how ever you feel like? I really enjoy the warmups at the box I go to when I drop in, but it’s already programmed for us. I… Read more »
I can definitely continue to post ideas in my comments and will try to add a little more variety. Besides focusing on ROM and activation for the parts you are using, you can always throw some Oly or gymnastics skill work in to finish it off.
What is everyone else doing for their warm-up ideas?
I go for common mobility areas I know I need help with (e.g. ankles, scaps), then specific mobility for A and B. Then Burpees of course. If it’s conditioning only I’ll then move through the movements at race pace for a small portion to get a feel for pacing.
I usually start off with a 500m row, 2 min of AB at a moderate pace (approx 0.7mi) or some DU just to get my heart pumping a little. Then I move on to warm up whatever movement we are working on (using light weights and stretching). I should probably warm up a little longer and incorporate some other stuff but that’s my “usual”.
I always jump on the AB and do a Tabata, 40 cals in 4 mins to warm up the joints. I always do a lot of hip and shoulder opening movements/stretches because those are my tight areas. Throw in some banded scarecrow, and scalp/shoulder stuff with bands, etc. Then on to movement specific warmup stuff per the day’s part A. My warmup is at least 15mins and of course I consume cold-brew throughout
15 minutes for me too. Can’t do anything without the body being able to move.
I typically wake up, drive to the gym, change and sneak attack my system with ‘A’ before my brain wonders “what about a warm up?”
Ha, so this is the secret to success!
LOL! My approach is very similar. 🙂
I tend to do the box’s class warmup before going my merry way and doing whatever I tackle, they are usually varied enough for me to get the grease moving; what I always try to do is shoulder mobility before doing anything else; like PVC rotations, light strict pressing and some scap pull work
Dude smoked B today, well done.
Ha! Thanks. Michele said go for six, so I tried. First round was like 1:30, then slowly trailed off from there. My shoulders were pretty tired; I think from doing lots of scap work the last week (something they aren’t used to).
Congrats on both. You crushed it!
I too have a home gym and I have just recently started to up my warm up game. I have been getting on the AB for 5 minutes, I use my slingshot to do good mornings and squats then some shoulder warm ups with 5 pound weights, maybe some ankle stretching if needed then I warm up the oly/barbell movement for the day. Mine should be longer too so I’d love to hear ideas and I also love Michele’s warm up/activation advice! It’s been so helpful!
I hear you on that brother. I just hop into the workout. If strength is first I might take more sets at lighter weights to warm up before the first set. If its a retcon and involves shoulders like c2b or muscle ups, I’ll do some pass-throughs and maybe some band work.
Sounds like we’ve uncovered the ugly part of working out at home… the warmup! Haha.
I actually have this same problem.
Jared Enderton posted a general weightlifting warmup on instagram awhile back that I follow very, very loosely. But ya, I have zero variety in my warmup. I would love some suggestions.
I forgot to mention, whenever there is cleans I use this warm up:
https://www.crossfitinvictus.com/blog/a-how-to-on-warming-up-for-the-clean/
And for snatches
https://www.crossfitinvictus.com/blog/a-how-to-on-warming-up-for-snatching/
For snatches I use 15#-45-65 instead of 45-95# though. Love those warm ups they always get me good to go