Warm-Up.
Wall Slides x 10 @ 3131
Russian Baby Makers x 10
Cuban Press x 10
Followed by…
Two Sets:
Overhead Squats x 10
Static Hang x 30-60 seconds
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Deadlifts (185/135 lbs)
10 Pull-Ups
Should you go into your hang snatch from the 2nd lift off or can you stand up with the weight, and lower back into your hang position and then hang snatch?
A) Snatch: finished at 135
B) 5 Rounds, 38 reps at Rx
A. 135/135/155/160/170/180/180/190/190/200
-missed on the 200 bar, did these as 2 lift offs, then immediately to hang snatch (almost like a pause hang snatch) weak second and third pull, so thought that would be helpful
B. 7+5 dL
A. worked up to 135lbs
B. Subbed Assault Bike for Double Unders due to rain
Complete as many rounds and reps as possible in 10 minutes of:
10 Cals AAB
10 Deadlifts (185)
10 Pull-Ups
4 rounds + 10 cals + 3 DLs
A. Up to 185. Threw it behind once.
B. 6rds + 16DUs. 4 rds chest to bar, then chin over.
C. 2 series of l-sit prog and plank.
My PT says I have scapular winging which could be a consequence or a cause to my many shoulder injuries Ive had over the course of the last 8years or so. (Yep I didnt take time for rehab when I was younger, playing football and gym training uncoached)
I had something similar last year. There was lots in here that helped https://www.crossfitinvictus.com/blog/treating-upper-cross-syndrome-for-dummies-part-2/
A. Snatch Complex as Rx:
115, 125, 135, 140, 145, 150, 155, 160(f), 160(f)
… lost both out the front.
B. As Rx (except 5 – strict pull-ups)
6 rounds + 40
… left shoulder was/is feeling junky.
You crushed that workout!!
Competition A
1arm KB OHSx3 @4311 up to 18# so hard
HHS @125/130/140
HS @145/155/160
HS below knee @165/175F/175
2 lift off + S @180/185/190
S @195/200F/205 easily
I really like these full snatch sessions
B. 5+44 rx
left reps on the table should have been over 6 but struggled to keep the intensity up
These Pull ups on B are meant to be kipping?
Yes, kipping. Unless you don’t kip (some of us don’t) and can do 10 strict pretty quickly.
I practice kipping but mainly focus on strict work in the workouts. My pulling strength is almost phenomenal, not there!
A. 2 Sn lift off + 1 high hang Sn
65lb, 75, 85, 90, 95, 95, 95, 100, 100
2 fails in there. But seemed like if I focused on speed and committed to getting under the bar they went up fairly well.
Any glaring weakness or mobility issues I can work on to any of the trained eyes?
https://photos.app.goo.gl/LxfBM5yR4Bjf328H9
AMRAP10 as prescribed
30 dubs all ub
10 DL 185 all 6,4. Then ub for last set
10 pull ups all ub then last set 4,4,2
5 rounds + 10 dubs.
Anika
A. 65/75/80/85/85/90/95/100/100/100
B.5 + 37
Awesome job Anika!
Luke
A. last 2 sets at 170
B. 7+1
Crushed it Luke!
Incredible day Luke! Strong and fast!
Monster effort!
A. 2 snatch lift offs 1 hh snatch
65lb, 75, 85, 90, 95, 95, 95, 100, 100
2 fails in there. But seemed like if I focused on speed and committed to getting under the bar they went up fairly well.
AMRAP10 as prescribed
30 dubs all ub
10 DL 185 all 6,4. Then ub for last set
10 pull ups all ub then last set 4,4,2
5 rounds + 10 dubs.
I saw your comment got blocked…maybe it was because of the video link. Anyway, from what I saw, it looks like your thoracic is where you could hit some mobility work. As you lift off, try to extend through that region more so that you are looking straight ahead instead of down in front. In your OHS/receiving position, that thoracic tightness is forcing your shoulders to make up the difference.
Thanks a ton for looking and giving some nice and non complicated review and advice!
Did yesterday’s
FS –
85, 115, 125, 145, 165, 170, 175, 180, 185, 190 – 15# pR!
B. 135# – 9:12 – ran outside and up hills.
https://www.instagram.com/p/Bw6BaF7g2fJ/?utm_source=ig_share_sheet&igshid=uto1xos7rfut
BOOM! That’s an incredible PR! You flew through B too. Great job continuing to make progress!
Water park day with the kids. Should I count that as active recovery or a grinder kind of a day?
Definitely a grinder kind of day!
A) Still working on form on my Snatches so stayed light to try and work on form, my 1RM is not at all heavy. I was still tending to rush the reps even though I had 1.5 minutes to do each set. B) I just did 5 rounds, not timed because I wanted to try and work on pull ups which I don’t have yet. 30 Double Unders – these didn’t start so hot but got better as the rounds progressed, managed to do 15/15 last two rounds. 10 Deadlifts at 135# – these felt good, all unbroken. 5 Strict… Read more »