PERFORMANCE
Warm-Up.
“Mind Muscle” 12-Minute Mobility for Hip Hinge Day
Followed by…
Static Hang x As Many Seconds as Possible
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Followed by…
Three Rounds (not for “time” but without resting):
Burpee Broad Jumps x 3 (for max distance)
Reverse Run (back to your starting position)
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ 85% of 1-RM
B.
For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups
800 Meter Run
Coaching Note: This effort should be performed within a 12-13 minute time cap. Please adjust the number of pull-ups such that it is an appropriate volume for you in the course of this workout. Be aware you might see strict pull-ups in tomorrow’s workout…If that is a factor for tomorrow’s benchmark performance, consider doing the Fitness version of this workout instead.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
200 Meter Jog
20 Mountain Climbers
20 Alternating Object Taps in Front Leaning Rest
10 Single-Leg Deadlifts (Right Leg – no weight)
10 Single-Leg Deadlifts (Left Leg – no weight)
Accumulate 60 seconds in a Hollow Hold
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
Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.
*Use the “Mind Muscle” Video Playlist for ideas!
Did yesterdays between the disasters that littered my day. (Kids)
A.
1-5 @ 85#
6-10 @90#
All these felt pretty good.
B. 16:15 RX
Was happy to get through this RX.
Yesterday’s
A. Snatch EMOM for 10’
2×135, 2×135, 2×135, 2×135, 2×135
1×145, 1×145(x), 1×145, 1×145, 1×145
B. 13:52
(2:24,2:56,3:02,2:44,2:47)
1. Low back is trashed! Only managed 3 sets. 275
2. 12:27
A): 155, 245 (2), 295 (4)
B): Rx – 12:59 – 4 minute runs… pull-ups in 10 / 5’s / 3’s
Warmup done
For time
Run 800
50dl 185
Run 800
10:31
Having an issue under the back of my shoulder and in my lat. It’s not my lat though. Can’t remember the name but it helps rotation of the shoulder. Been slinging the snot out of a football at practice. Injured it last week so I’ve been taking off when it comes to pull-ups. Chin ups do not hurt as bad.
Legs gone this week
A) DL @ 350 lbs
B)12:07, also broke up the pull ups in sets of 10.
A. 335-325-315-305-295-295-295-295
*Regular Grip/No Belt
-I had to drop from the original percentage based off the grip of the DL Weenie Grip! Focusing on good technique.
B. 12:05 Rx
*Reg. Kips. No more butterflies for shoulder longevity.
** Sets of 4 the whole way with 2×3 at the end.
Just did the workout.
11:12 with regular pull ups
Might do deadlifts later
Hey all,
Still alive back in Singapore (although only barely) 🙂
Did 5×5 shoulder press up to 60kg
Then a variant of the wod:
50 assault bike cal
Then
3 rounds of
15 chest to bar
15 strict handstand pushup
Then
50 cal assault bike
12.45 phew. Last 50 ab cal in like 2.35
Hope everyone is doing fantastic
Good to see you Patrik! Well done on your wod!
Hi Mike, thanks so much! Appreciate it
Hi Patrik! Been wondering about you! Welcome back!
Warmup done
Static hang 1’20
A. DL x3 8 sets every 2 mins
@170kg
Pleased with that as I haven’t picked up anything that heavy since the last time I did some DL’s 3 weeks ago.
B. FT
800m run
50 chest to bar pull-ups
800m run
10’15
The 2nd run felt tough at around 3’30 and the PU’s were broken down into 10’s
Might be the last bit of training for a few days as we’ve got a small 800 mile drive and 5 countries to get through tomorrow before we get back to get back to ??
well done man. Strong!
Thanks Patrik, great to see you back!! How’s the injury progressing??
Thanks Al! I have been keeping active, but I have had to modify quite a bit. The hip injury is sadly here to stay – I’m just trying to adjust the training to make sure it doesn’t get worse. It’s ok though. Can still move! Good to see your progress and everyone else’s too!
Let me know if I can help with creative modification, mobility or prehab/rehab ideas. I’ve spent many years working around a bum knee and a misdiagnosed hip injury (that is not not such an issue after only a few weeks Mind Muscle class). So I have a few things in my back pocket if you’re ever in need. You can email me if that’s easier: michele@crossfitinvictus.com.
Hi Michele, I really appreciate it! Will send you an email. In short, I have a number of hip conditions including bone spurs and arthritis so pretty much any deep hinge and all squats (except box squats) are impossible. Thanks a million for all the support and help.
That’s a monster day Al! Heavy deadlifts, and you blazed through that metcon! Have a safe drive with your family. I hope the movies are plentiful for the kids 🙂
Thanks Mike ? DL’s are certainly one of my stronger lifts probably because it doesn’t involve much technique like an Olympic lift!! For sure the iPad is fully charged ready for back to back movies for the kids!!
800 miles?! Yikes! Drive safe, friend!
Thanks Michele, 800 miles is nothing for you guys though right!! The same distance here and I’ve traveled half way across Europe!!
////killed it!
Thanks Adam ? probably one of the things I find easiest as not much technique involved compared to Olympic lifts and just have to grunt up and lift it off the floor!!