A.
Four sets of:
Shoulder Press x 2-3 reps
Rest 2 minutes
Pistols x 4-5 reps each leg @ 4111
Rest 2 minutes
B.
For time:
40/30 Calories of Assault Bike (or Rowing)
100-Foot Dumbbell Overhead Walking Lunges
This workout is inspired by the “Assault Lunge” event that teens and masters athletes will be completing on Friday of the 2017 CrossFit Games. Males from the ages of 16-49 will use an 80 lb. dumbbell for their overhead lunges; females in those age ranges will use a 55 lb. dumbbell. You’ll have a better understanding of how impressive these athletes are after completing this workout and then watching them do the same on Friday.
A. Bryan – 100# x 3, 105# x 3, 115# x 3, 120# x 2; 5 reps/leg. Christy – 50#, 55#, 60#, 60# all x 3 reps/set; 5 reps/leg band assisted.
B. Bryan (300m run vs. bike, 60#, 5 minute time cap) – 300m run +55′ walk. Christy (250m run vs. bike, 35#, 5 minute time cap) – 250m run +65′ walk.
A. 135×3,145×3,155×2,160×2
Worked pistol progression
B. Used rower because globo gym.
60# 4:50.
Back to work after a couple of days off (hernia scare but it was just some cramps, doctor confirmed everything is good).
Worked last week’s session 3 level 1 of the gymnastics program. A lot of rope climb and muscle up prep work.
I bought some new shin guards and I was cruising on that rope, felt cool to work with proper protection without wondering if I was going to get a bad rope burn.
A. Shoulder press
4 sets x 2
155, 160, 160, 160
Wasn’t feeling these today. Wanted a little heavier.
4×8 pistols ea leg @tempo
These went well. I liked doing these at tempo. Going to add these to my “travel WODs” next week.
B. 40 cal row
100′ over head lunge
5:30
Used 85lb dumbbell (closest I had to 80) and left arm only.
Did Fitness B from yesterday this morning before work.
A. Did strict shoulder press. 115, 130, 140, 155. Still working on Pistols, so just did regular ones with a flat bench behind me.
B. 5:25. Only have a 30lb DB at home so did 120ft.
Just got back tonight, wasn’t planning on doing much this week but I decided to catch up a bit on strength
A.1: shoulder press 85#x3, 95×3, 105×3, 115×1
A.2: power cleans 2 reps every 2 min
135#, 145 155 165 165 165 175 175 175 175
Focused on technique, didn’t push it (1 rm is 175, 185 for full cleans)
That’s all I had for tonight
CHeers
A.
95×2 – 5 pistols each leg
105×2 – 5 pistols each leg
110×1, rack it and did 1 more – 5 pistols each leg
105×2 – 5 pistols each leg
Knee is still not 100% so had to grab the rack periodically. But the best it’s been in a LONG time, hopefully next few months I’ll get everything back
B.
#50 Db (55 was being used)
Assault bike 30cal
3:55
C.
3 rounds
French press x12@30#
Hammer curlx10 each arm@20#
3 rounds
Walk 200m
Run 200m
B. 4:52 RX. #80 Dug deep to finish. Did Row because I don’t have an air bike.
A1. 3×95/105/115/125
A2. 4 x each side @ tempo per round. Super hard to get out of the bottom. I had to grab the rig a few times
B. Scaled to 60lb db & did 550m run due to lack of equipment. 4:36
Came back from run at 2:37
2:00 to do lunges. Probably could have increased the weight but my warm up reps were unstable so I didn’t push it.
100 push ups for fun
A1. 75-3/80-3/85-3/90-2
A2. 20inch lateral step lowers and step up 4 each leg
B. 30 cal airdyne
100ft walking lunges 55# back rack d/t hand
5min
C. 4 sets
20reps GHD situps
A. 115,125,135,140(2 reps)
Holy tempo pistols! (4 reps each leg)
B. 5:45 (row and 62lbs rogue fatbell)
Still getting my strength back from my vacation. Building slowly this week.
A1. did strict seated, 95/135/155/165 all for 3
A2. used TRX, did 5 both legs each set.
B. 60 lbs. DB, 3:49
A1. 55#×3, 65×3, 75×3, 85 (f), 80×1
A2. All 4 sets × 5 both legs @ 4111. (LOVE)
B. RX – 5:08 (row 1:53)
Surprised my right arm did much better than left…switched arms but the weight never touched the ground. Just missed the time cap….I Will be doing that again!
C. Lawn mowing….definitely with a push mower!
A1.
4×3 @ 60kg, 62,5, 65, 67,5
A2.
4×4/leg 4111
B.
3:34 scaled
30 cal assault bike
100 ft 55lb
A1. 155, 175, 185, 190
A2. Worked on pistol progression
B. Time – 3:03, sounds cool, but only @ 30# DB. Never did these and as a result was way too conservative.
C. (from Competitor Programming)
– French Press x 10-12 reps
Rest 30 seconds
– Dumbbell Hammer Curl x 10-12 reps
Rest as needed
D. Slow 1000m Run —-Slow
It is cool. Unless you’re a parent. Then you can’t be cool anymore. At least that is what my kids tell me.
Haha!!!! I am a parent, and certainly not cool anymore according to my kids!!
Amen, brother. But that is only because they don’t realize how stylish white ankle socks really are. Chicks dig them.
Derrick I think you’re cool.
A1. Started at 95, ended up at 135 for two. My left side is stronger than my right side on those.
A2. First time practicing, so it was not that great. Left side still stronger.
B. Row + 50# DB – 4:37
C. Bench Press: 3×5/6 reps – ended up at 155.
A1. All 4 sets @ 110lbs x 3 reps
A2. All 4 sets x 5 reps each leg
B. No bike or rower (Did 35 burpees instead) + 80lb db on the lunges.
8:48
#nowarmup 😛
#paininrightwrist
#lackofmobilityinrightankle
A.
1. 60×3 / no-weight,
2. 70×3 / 8kg KB
3. 70×3 / 12 kg,
4. 70×3 / 16 kg.
B. Rx 4:24 -> 1:20 on AB -> 10m / 5m / 5m / 10m
I’m confused. ..when I printed the workout this morning I was thinking that we held the db overhead with both arms. But after reading all of the comments. ..we are supposed to do it single armed???? I’ve got a couple hours b4 I can get to this one…hope Michele can clarify this by then.
Check out this year’s regionals event 3 on YouTube. https://m.youtube.com/watch?v=-E_oUgOO-Rg
I was nervous trying them at Rx weight but once I warmed up the movement with lighter DBs it wasn’t so bad. You got this!
Thank you! I think…lol. great idea with the warm up…I’m thinking balance is going to be a huge factor for me…gonna give it my all!
A. 80# DBs strict press x 3 reps each round, pistols at tempo from 10″ elevated platform. Still can’t get my foot above parallel but my form has improved.
B. 4:36 Rx. 2mins on AB(coasted in). Stopped and switched arms every 25ft on the lunges, so basically 4 sets. Right shoulder is noticeably more stable than the left. This was more of a balancing act than a strength exercise for me ?
C. 3 rds, 250m shuttle run max push-ups in 2min. Got 28 each rd.
D. Bi’s and tris
Smashed it mate.
Second the shoulder stability , my left was all over the place
Much later in the day now, my shoulders are experiencing a new type of soreness?