PERFORMANCE & FITNESS

Warm-Up.

One Set (8-10 reps per drill):
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill

*If you don’t have a CrossOver Symmetry system, you can use bands for some of these and for the others, just creating tension in the shoulder joint and upper back will still work you good!

Followed by…

Glute Activation Prep (20 seconds on the rig/10 seconds off)

Followed by…

One set of:
20 Calorie Assault Bike
100-Foot Pec-Activated Med-Ball Walk
20 Calorie Assault Bike

Then…

A.
Every 5 minutes, for 25 minutes (5 sets) for times:
400 Meter Run
12 Strict Pull-Ups
24 Push-Ups

Please note times for each of the six sets.

B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

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Dan VanZ
Dan VanZ
September 1, 2021 3:47 am

A.
3:57 / 4:02 / 4:13 / 4:09 / 4:04
B.
Completed

Logan Harris
Logan Harris
August 26, 2021 4:58 pm

Done Aug 26
A. 1:36, 1:21, 0:52, 0:21, 0:20
B. Done

Luke Tipton
Luke Tipton
August 25, 2021 8:39 pm

A. Deadlift E3MOM @ 20X0 (DOG)
5×185, 3×265, 2×305, 1×325, 3×350

B. E5MOM
500m Row
12 Strict Pull Ups
24 Push Ups
3:32, 3:44, 3:50, 4:01, 4:04

C. Done

Neil Stagner
Neil Stagner
August 25, 2021 5:53 pm

A:
Times: 3:35/4:15/4:27/4:35/4:55

B:
Rx

Javier Chagolla
Javier Chagolla
August 25, 2021 2:51 pm

4:04, 4:04, 3:52, 4:05, 4:23

Finished B too

Mike Slagle
Mike Slagle
August 25, 2021 1:36 pm

A. Rx: 2:52, 2:43, 2:50, 2:59, 3:10
Pull-ups went great. I got them all done in a max of 2 sets. Pushups took their toll the last two rounds.

B. Done

C. Same emom time 4 rounds
12 T2B
15 80 lb kbs

Jeremy Hammock
Jeremy Hammock
August 25, 2021 12:43 pm

3:30 3:11 3:21 3:27 3:31
Pull-ups sucked. Back and bis r sore from dl and snatches

Chris
Chris
August 25, 2021 12:27 pm

A). Rx

2:34 – UB & UB
3:13 – 9/3 & 20/4
3:35 – 6/3/3 & 12/8/4
3:58 – 6/3/2/1 & 10/6/3/3
4:27 – 6/2/2/1/1 & 12/6/6

Harder (much) than it looks.

Anika Tipton
Anika Tipton
August 25, 2021 11:18 am

Only time for A. Subbed 500m row for run because of poor air quality outside:
4:34/4:35/4:37/4:40/4:56
Pretty steady decline until the last set where the wheels completely came off! I think I broke that last set of push-ups 5 times šŸ˜‚

Christopher Miller
Christopher Miller
August 25, 2021 10:41 am

A. As Rx: except sub’d 400m Row
3:18, 3:19, 3:23, 3:40, 3:32
… push-ups gave out on R3
B. As Rd – done.

Toni Martos
Toni Martos
August 25, 2021 10:27 am

A . 1mille road bike
12 spu
24 push up

3:01/2:48/3:02/3:20/3:35

B.done

Jeff Chmielinski
Jeff Chmielinski
August 25, 2021 10:19 am

RX Total Time: 15:37
Round times: 2:15, 2:51, 2:54, 3:43, 3:54
Pull Ups: (9, 3), (9, 2, 1), (7, 3, 2), (6, 2, 2, 1, 1), (5, 2, 2, 1, 1, 1)
Push Ups: (24), (18, 6), (18, 6), (16, 4, 4), (16, 4, 4)
Tried to not come out too fast but may have. The first run might have been a little short but I tried to keep it at 400m Arms got super pumped and that made everything difficult.

Last edited 1 month ago by Jeff Chmielinski
barefoot squatter
barefoot squatter
August 25, 2021 9:55 am

Lot of work calls this week so only time for A today:
3:04, 2:59, 3:01, 3:02, 2:52
Always fascinated by these in terms of how the energy output feels vs the actual times, i.e. – I FELT like I put as much into rounds 3 and 4 so expected sub 3:00 but reality said otherwise haha

Mike Slagle
Mike Slagle
August 25, 2021 10:40 am

Great work fitting in A today and being so consistent throughout! I have trouble pacing workouts like this.

Blake Shealy
Blake Shealy
August 25, 2021 7:12 am

A. RX, 13:34 total time
1. 2:24
2. 2:23
3. 2:40
4. 2:53
5. 3:14

Kept 400m pace between 90-95s. Pushups were easy, unbroken. Pullups were the deciding factor! First two sets went unbroken for a sub-2:30 time. Sets 3-5 had to be broken up into 3-4 sets.

Last edited 1 month ago by Blake Shealy
barefoot squatter
barefoot squatter
August 25, 2021 10:01 am
Reply to  Blake Shealy

Blazed these

Andrea De Vries
Andrea De Vries
August 25, 2021 6:54 am

A.
Round one: was rx, but only 23ā€ remained, so I scaled the rest of the rounds to c2b pull-ups with orange band and push-ups on 20ā€ box
Round 2: 52ā€ remained
Round 3: 42ā€ remained
Round 4: 37ā€ remained
Round 4: 26ā€ remained

Whew!

B. More of a shoulder burn here than Iā€™d expected šŸ˜…

barefoot squatter
barefoot squatter
August 25, 2021 9:58 am

Smart move with the audible right away, I’ve been stuck in situations like this where I stayed stubborn and the workout would become 5 rounds for time basically

Shan
Shan
August 25, 2021 6:53 am

M54
Subbed 500m row for run. The smoky in Oregon

4:04-3:56-4:08-4:16-4:26

barefoot squatter
barefoot squatter
August 25, 2021 10:00 am
Reply to  Shan

Nice subout and fantastic times with the switch, hope everything ok out there