PERFORMANCE
Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Four Tabata Sets Each of:
Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps
Followed by…
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
15 Deadlifts (225/155 lbs)
50 Double-Unders
Note times for each set, then total them, aiming for the lowest possible working time across the five sets.
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds of Single-Leg Ground to Sky Reaches each leg
60 seconds of Front Leaning Rest
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 4 minutes of:
10 Burpees
15 Dumbbell Deadlifts
20 Dumbbell Push Press
200-Foot Shuttle Run
Rest 60 seconds and repeat for a total of THREE sets.
Start each set where you left off on the previous set.
NO EQUIPMENT SUGGESTIONS:
Dumbbell Deadlifts – Pike Position Plank Jumps
Dumbbell Push Press – Substitute Pike Position Push-Ups
When the running clock reaches 40:00, perform the following…
Three sets of:
45 seconds of Hollow Hold
Rest 15 seconds
45 seconds of Superman Hold
Rest 15 seconds
Followed by…
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
*Use the “Mind Muscle” Video Playlist for ideas!
16:52 (3:22, 3:22, 3:20, 3:29, 3:19)
Solid time Luke!! 💪
Super fast
Wow, so fast!
Yep. That wad hard. But pretty good.
3:35, 3:36, 3:51 (3 DU trips), 3:40, 3:44 = 18:28. (I think)
All rounds 10/5 on DL, 4 rds of DU UB. Don’t know what happened on that third round. 🤷🏼♀️
Good going Janelle!!! 💪
Thanks Al!
18:14
3:24
3:26
3:40
3:46
3:58
Was tough to hold on… was pretty consistent on the rows at ~1:50, but the recovery and DLs slowed down. Split all DL 10/5.
Nice work as well Logan, first round 3’24 v fast!!
Just getting back after 2 years without CrossFit!
500m Row
15 Deadlifts (225lbs)
50 DUs
4:40
5:25
4:51
5:39
5:30
Welcome back!
Good stretch for warm up
Tabata warm up was great
Workout was rough
Done RX.
3:23-3:48-3:55-4:40-4:23 for a total of 20:09
les miserables
Nice work and that was a grind!
Came out swinging with a 3’23 Mugu!!!
Died shortly after haha
3:35/3:37/3:39/3:45/3:55=18:31? I think?! This one was harder than it looked.
Solid times Anika!!!! 💪
Thanks Al, you too! That was tough!
I never like hearing that! Scary 🙂 Good job!
It’ll prob make you feel better to know that I just realized I did it wrong. I went every 5 minutes instead of 6! You’ll get a minute more rest every round than I did, so it should be easier 😂
Oh gosh! You really did do amazing considering how little rest you had!
Thanks! Looks like you didn’t do so bad yourself!
Great WU! Every 6 min for 30 min 500m Row – 2:11 / 2:12 / 2:16 / 2:18 / 2:20 15 DL @ 155# – 10/5 all rounds 50 DU – UB / 1trp / UB / 1trp / 1trp ***4:06 / 4:16 / 4:12 / 4:18 / 4:27 = 21:19 We did this one last Feb and last Aug – today was 17s slower than in Aug but 53s faster than in Feb. Row times and DL were fairly consistent all 3 times…the big difference was in the double unders. 🤷♀️ I guess some days you got it and… Read more »
fantastic year over year improvement… maybe it was the warmer climate that helped in aug? thx for the past dates… i didn’t remember this one at all… for good reason…
**Breathing Practice**
Is this a few breaths before beginning or a 1 or 2-minute breathing session prior to beginning?
And after the breathing prctice, go you go right into WOD? Rest?
I’ve wondered the same… unlike some of the beasts on the board here, I can’t just go into 225 DL’s, esp for reps, so I deep breathe my warm ups building to 225
Emom 6 min for 30 min
No rope
500m row
15 dl 225
3:30
3:23
3:31
3.27
3:24
17:25
Wait 1 second…with all the work you put in and as awesome as you are…you don’t have a rope??? Great work Jeremy…even without a rope!
Left it in my office and didn’t want to track back through the snow!
Thank you!!
Rows were around 1:50 each time.
Broke dl into sets of 5
Warmup done
Tabata done, certainly got the heart rate up a bit ready for part A!
A. Every 6 mins FT 5 sets
500m row
15 DL @102kg
50 DU’s
3’38
3’42
3’37
3’41
3’43
Total- 18’21
Slowed the rows down after round 1 and sat on a 1’50 pace and that seemed to be ok. All DL split 10/5 just to catch my breath a little. Good push this one!!
I was really happy that I wasn’t a minute or more off from your round times as I originally thought I would be. Thank goodness for Al and giving us all something to push a little harder for!!
Your DL and DU times were very similar to mine Candy, great work!!!! Always fun being the guinea pig and then seeing how everyone gets on during the day!!
Nice consistent pace! We’re super close on this one again, and I split DL same as you. And I didn’t look at scores before – I go between thinking it helps me to look before, and thinking it hurts.