A.
Take 15-20 minutes to build to today’s 1-RM Split Jerk
B.
Three rounds for time of:
400 Meter Run
10 Ground to Overhead (135/95 lbs)
20 Chest-to-Bar Pull-Ups
A.
Take 15-20 minutes to build to today’s 1-RM Split Jerk
B.
Three rounds for time of:
400 Meter Run
10 Ground to Overhead (135/95 lbs)
20 Chest-to-Bar Pull-Ups
A. Bryan (E3MOM) – 135#, 145#, 155#, 165#, 175#, 180#.
B. Bryan – 18:32.
Did 8/8 as I took Tuesday off. Did some globo mods as I was pressed for time
A. Stationary Dips 10 strict, hand Stand Shoulder Touches x12, Russian Step Ups 10 each leg
B. Rowed and didn’t have rings otherwise RX
A: 70/80/90 kg today’s 1RM split j
Focus on getting under the bar and explosiveness.
B: 17:40 50 kg pc and pj and pull ups
Aimed for consistency throughout the workout. Touch n Go in the Barbell and small efficient kips on the pull ups
Tried to keep up the pace at the 400 m but i was gassed (around 2:00-2:20 each)
never done a split jerk before so decided to do part A of fitness. 35#dbs
B. Of performance absolutely worked me. Especially the strict C2B after barbell. 95# on bar
400M row
19:58
I did Monday’s because stuck at home.
Switched back squats to snatch balance because I don’t have a rack at home and I need lots of practice on snatch balance.
A. 5 reps
45, 45, 55, 65. I am super uncomfortable catching the bar behind my neck. Trying to practice more.
Strict pull ups
8, 7, 7, 7
B. Only had a 10# ball so I made myself do it unbroken. My butt!!!!!
3:56, 4:01.
I’m super uncomfortable with catching the bar behind my neck too. Good idea to try a few sets like this I should do the same
When catching the barbell on the back of the neck, try leaning forward just slightly and aiming to hit the upper traps with the barbell. Give in the knees just as it touches down to soften the blow.
Unbroken!!! Great job!
A. Up to 160# (PR) then 165 (PR!!). No belt. Then for giggles tried 170 with a belt and failed. Pretty thrilled this being only second time working on split J. Definitely need some improvement in technique but I felt more comfortable and stable than last time. (Push press PR is 160)
B. Scaled to 115# and pull ups. Was aiming for <15:00, wasn't a believer but pushed hard and got 14:46! 4:24-5:08-5:14. GOH was 5s, pull ups 10s
Good night
P to the R! And on an overhead movement! Great news!
Indeed! Mobility and stability still need work but are better than ever
GREAT work!!
Thanks!!
A. 190 – I think this is a PR!
B. Pouring rain so had to row 500m
Did Chest t bar first round, but with rain, humidity and no chalk switched to push ups since I was literally slipping off the bar.
#95 ground to over head
19:01 – so much went wrong today with this wod!
A. Up to 175lb. My pr is 185lb. Failed x 1
B. 27:31 rx. My pull ups are worsening. Time to watch my diet
Way to push through man good job
Are you still partying it up in South America? 🙂
Lol. Just got back but didn’t want to miss out on catching up. Eating habits going right out the window but the scale didn’t show much change. I still feel heavy somehow
Can’t do these yet (calf strain/tear)…so here’s what I did today.
500m row warmup
wanted to do a whole bunch of bar muscle ups today…only got 6…probably because my lats need to recover from working overtime since I can’t do much with my lower body
10 rounds with minimal rest
5 chest to bar pullups
7 hand stand pushups
15 sit ups
battle ropes 2 minutes
300m swim
A.
Did the fitness “A” since I can’t jerk right now.
1. 55#’s x 8 reps. Got a little too push pressy for my liking, but stayed at this weight because I’ve been scared of it, and wanted to get over the mental block
2. Split squats, no weight.
3. Strict T2B, feeling the burn on these.
B.
17:00. 55# DB’s, kneeling on two stacked 45# bumpers. Did 1:30 on the Airdyne, in place of the 400M run. I haven’t tried C2B in a long time, split my reps into quick sets of 5. Good workout!
Just got back from a work trip in VA and glad to be back! Did Monday’s workout instead because I really wanted to work on some squats.
Four Sets:
A1. Back Squat: 275/285/295/305 x 5 reps each set
A2. Strict Supinated Pull-ups x Max Reps: 20/12/12/12
B.
Two Sets For Time:
Row 500 Meters — 2’00” both rounds
30 Wall Ball Shots (20 lbs) — unbroken both rounds
15 Toes to Bar — unbroken both rounds
Set 1, Rx: 4’11”
Set 2, Rx: 4’24”
Awesome work teddy
Thanks Jorge! I’m glad to be back 🙂
Daaaaaaaaaaamn, 305X5!!!!!
Happy Hump Day!
Sorry I’ve been MIA for a couple days but things are getting back to normal around here now schedule-wise so I’ll be around more.
Notes on today’s workout:
Jerks to today’s 1RM…did you guys see yesterday’s blog post about how to overcome the mental barrier(s) of going for a PR.
https://www.crossfitinvictus.com/blog/overcome-mental-aspect-weightlifting/
And some drills for your jerk:
How To Work On Your Split Jerk
https://www.crossfitinvictus.com/blog/how-to-work-on-your-split-jerk/
Better Accessories For Your Jerk
https://www.crossfitinvictus.com/blog/better-accessories-for-your-jerk/
Strengthen Your Rack And Split Jerk Positions
https://www.crossfitinvictus.com/blog/strengthen-rack-split-jerk-position/
A. 130, 150, 170, 190, 210
B. Switched out c2b Pull-ups for hand release Push-ups (I’ve personally done a bunch of Pull-ups lately)
13:08
A. Worked up to 255lbs and it felt heavy and unstable. Haven’t done any jerks in a really long time and my previous split jerk PR is 295lbs. Crazy to see how far the fall out is.
B. Could only fit in two rounds Rx
Hope to get back into everything in the next few weeks or so. Goal is to do as much as each WOD as possible everyday
A. 225# off jerk blocks
B. Subbed the run for 1:30min on Jacobs Ladder (FML)
Also did 10 C2B
27:21
Most of my weaknesses in one workout…what fun!
A. 175# (failed 185#)
B. 18:52 rx…wanted to do singles, but can’t drop weight for reasons discussed prior (feel free to weigh in, Longhorn). c2b is the worst. I have no rhythm and can’t string them together. This was brutal for me.
Run Day – 3 miles…ish – nice and easy
A) I want to focus on proper splits, so I decided to keep it relatively light, focusing on getting under the bar and not having to press the values after splitting. In kgs
A.1) EMOM 5: 30, 40, 50, 55, 60
A.3) E3MOM 5: 65, 70, 70, 70, 70
B) Session 1 Level 1 of this week gymnastic work. Lots of pistol work, I gotta work to develop the ankle balance, still it’s come a long way.
A. Everything felt heavy today, went up to 270 and failed 280.
B. 14:25
Maybe it felt heavy because 280 is really heavy? Nice work!
heckuva job on both!
A. Split Jerk – taken from the rack to work on dip, drive and landing
55#, 85, 95, 105, 115, 120, 125, 130 (fff)
B. RX – 17:01 (5:42 / 5:32 / 5:47)
Wanted to go sub 5:00 but that wasn’t happening today….EVERYTHING felt sllllooooowww!! I even took a rest day yesterday. Guess I better not do that again!
Lbs or kg? Just wondering:) Im prolly slower.. will see later lol
All of todays weights are in lbs.
Good luck with this…u will do great! So nice to have other females to bounce info off from!
Great job! Sometimes showing up is more than half the battle