February 27, 2018 – Performance Performance A. Every 2 minutes, for 16 minutes (8 sets): Deadlift x 2 reps @ 80% of 1-RM Deadlift B. Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg) 12 Box Jumps (24″/20″) Michele Vieux Warm-Up: Definitely get in some hip-hinging whether it be on one leg or two. You could use a dumbbell, kettlebell or even a band for single-leg deadlifts, goat bag hinges or banded good mornings. Rowing wouldn’t be such a bad idea either, and possibly some upper back activation like band pull-aparts or Y’s, T’s and W’s. Since you will have some time between sets during Part A, you can hit any upper body mobility you need to work on during that time. Other things to consider… Deadlift 101: The Set-Up https://www.crossfitinvictus.com/blog/deadlift-101-set/ Deadlift 101: The Pull https://www.crossfitinvictus.com/competitors/blog/deadlift-101-pull/ Deadlift Box Drill To Ensure Posterior Chain Recruitment http://www.crossfitinvictus.com/blog/deadlift-box-drill-ensure-posterior-chain-recruitment/ A Case Against Mixed Grip Deadlifts http://www.crossfitinvictus.com/blog/case-mixed-grip-deadlifts/ Why Beginner Weightlifters Should Not Wear Weightlifting Belts http://www.crossfitinvictus.com/blog/why-beginner-weightlifters-should-not-wear-weightlifting-belts/ Creating Torque Through Internal Rotation https://www.crossfitinvictus.com/blog/creating-torque-internal-rotation/ Part A. All 8 sets should be at 80% so spend some time working up to that weight as part of your warm-up. Use your rest to focus on upper body mobility or activation, especially if you have “problem areas” to address. Let me know if you need ideas! You can email me or post to comments but email might be a better bet of me seeing ([email protected]) Part B. Shoot to keep this under 15 minutes but hopefully closer to 12. All of these movements should be unbroken so take your “rests” as you transition between them. I highly recommend you STEP DOWN on the box jumps unless you really want to practice in case they come up in the Open however I bet they will be some other version like box jump-overs or burpee box jump-overs. You will get to practice one of those tomorrow. ☺ James Dalton Thanks Michele – great to see this – i did some barbell glute bridges and really felt the difference. Mike W. So helpful, Michele. Thanks for putting this together! Sims A. E2M for 16 min DL x2 @145 kg 80% Felt solid with good mechanics. B. 5 RFT 24 KBS 32 kg UB 12 Sandbag Reverse lunges 45 kg UB 9 cal Bike ~0:30 sec 12:15 C. 5 min Sandbag carry 45 kg James Dalton So strong on the KBS! where are you holding the bag on the lunges? Sims I squeeze the bag with my arms to the stomach, helps me a lot with a stronger midline stability. James Dalton Even worse than i was expecting! Sims Haha, you have to try! thelonghorn I need to try this! Michele Vieux Do it! Joey Maltais Solid work man!! Sims Thanks Joey! James Dalton A. 80% was 132.5kg, felt really smooth. Was nervous after tweaking my lower back last time we deadlifted, but warmed up thoroughly and worked on chest up at setup and a midfoot drive up. B. Only had 2x16kg KBs in the gym today, so Rx’d the swings as two handed russian and scaled the lunges to 16kgs goblet. 10.51 1.58 2.09 2.15 2.17 2.10 Sims Fast on B! Double KBS nice 👍 James Dalton Thanks, i think going Rx weight on the lunges would have slowed me down quite a bit. Still, the glute burn after was bad!! thelonghorn Really fast! And you even had time to record your splits! James Dalton Thanks! I use a timer app, bit of a mental crutch to press the button each round but i like to see my drop off (or not this time) per round. Joey Maltais Great work today James! James Dalton Thanks Joey, good to have you back! Michele Vieux I did double KBS swings yesterday…might have pulled a glute. :/ James Dalton Nooo! Maybe something to do with knees further out to let the KBs through the legs? Get well soon. Wavy_Dave A. 8×2 @ 325# B. Rx @ 11:39 Chris Pugliese That’s really solid work on both parts Wavy_Dave Thanks. You crushed it as well Chris Pugliese Good morning, everybody… A. Off 360#…290# for all sets. OH grip per Michele’s recommendation. Raw on all sets. B. 10:59; used 60# KB (heaviest I have). Nice burner. Joey Maltais Fast B!!! Michele Vieux Great job! thelonghorn A. 8 sets 345×2, double OH made this a grip battle A2. 2 sets 225×10 mixed grip (muscle memory for Open) Happy to be deadlifting again, I feel like it’s been almost absent from our training. B. Switched KB lunges for 10 walking lunges w/ 55# DBs. Lost track of timer, but no speed records were broken. Kb swings UB C. DUs 5-10-15-20-25-30-35-30-25-20-15-10-5, only one miss so happy with that. Chris Pugliese That’s some big weight your pulling. great job on the doubles. thelonghorn Thanks, going off 430. It felt heavy today, which reminded me I haven’t been pulling heavy enough lately Chris Pugliese 345 or 430…either way, it’s a lot of weight! Sims Nice Superset on A. Holla Hamstrings! Wes in Denver Solid DL weight! BenW A up to 150k B 10.21 Lower back feels for sure Chris Pugliese B was fast! Michele Vieux Good to see you back so consistently! Keep up the solid work! Chris M. A. Deadlift as Rx (double overhand grip) 8 rounds of 2 x 355 B. 3 RFT as Rx (hybrid swings): 5:38 … running the engine just trying to not grind the gears. Wes in Denver Awesome DL strength! Wes in Denver A) 290 all sets based off 360. Double OH grip. B) 13:27 used a 55# KB as that’s my heaviest. 18.1 redo yesterday. 23 rep improvement to 10 rounds even. 2nd best at the box. Chris M. Boyah! 10 rounds – nice work. Michele Vieux Congrats on 18.1! Barefoot Squatter 10 rounds, boom! Teddy Way to get into those ten rounds Wes! 👏🏽 Joey Maltais Congrats!! Way to push through Rob Schneider Congrats man!!! Kelly Welborn A. 135#’s for 3 reps X 8 sets. Verrrrry light. Did a bunch of single legs at tempo additionally. Gotta protect that back! B. Scaled to 35# kb. 14:22 Then taught yoga and did a TON of flow work followed by hips, hips and more hips. Feeling good now. Teddy Always thought about incorporating some kind of yoga into my routine. Any suggestions on an app that might help with that? I’m thinking a 5-10 minute add on to my stretching routine kind of thing. Joey Maltais you ever try ROMWOD? It’s great, I love it. Not exactly yoga… but some great stretching and relaxing. Been doing it a few times a week for almost a year Teddy I haven’t brother, but doesn’t it cost moneys? Joey Maltais yeah, like 14$/month or something (cheaper if you subscribe for longer, like always…) I think there’s a free trial though. Highly recommend you try it. It’s designed specifically for crossfit… they even have some special ones for the open workouts after they’re released Teddy Good stuff brother, thanks again for looking out! Kelly Welborn YouTube has some great options. I like lizette Pompa but she can be advanced at times. Have you ever heard of FRC? I also incorporate that into my classes and my own practice. Makes a big difference! Search CARS routine on YouTube. Chris M. Thanks for the suggestions Kelly. Michele Vieux Love me some CARS! Definitely check that out! Mike W. ::searches CARS on youtube…:: Teddy Thanks Kelly! I like what Lizette has to offer, but just a wee bit advance for my tin man limbs. I’ll see if I can find any good CARS routine. Thanks again! Mike W. I’ve been digging ROMWOD lately, but that’s 15-20 min, typically. Colton Davis A- 370 for all sets off of 470 Alt y/t/w for 10 reps after each set B- 11:40 used 1.5 kB still sore from 18.1 just wanted to sweat Teddy You’re a beast Colton, keep up the good work! 💪🏽 Wes in Denver Nice and heavy! Blake A: 255 x 8 B: 11:50 Jérémy Dagorn Took it easy today on the light side. A. Deadlift at 245#. B. KB 44# – 10:30. Barefoot Squatter A – 265# B – man this was rough, and that was with a 28kg, which was fortunately the heaviest my globo had… 11:37 Joey Maltais Killed B great job man Barefoot Squatter Thanks, but I think the only thing that got killed was me haha Candy Olkey DL warm up x 2 EMOM @ 85#,135,155,175 A. Based off 235# – 190 x 2 all sets with “dog” grip B. As RX – 11:40 (wow this was tough…broke reps way more than should have…only UB round1&5) C. RX – 45 min nap before daughter gets home from school! Sims Love C! Barefoot Squatter 2nd that!!! thelonghorn My kids are ALWAYS there when I’m home lol, I bet you enjoyed it! Joey Maltais C is my favorite by far! Teddy That C LIFE. Mike W. A: DL @ 2 reps (80%) EMOM for 16 mins Damn! I misread the strength component as 2 reps for 16 min EMOM. That was brutal. Also, I misjudged my DL max since it has been awhile. 290/290/290/275/275/270/270/270/270/270/270/255/255/255/255/255/255 That’ll teach me not to skim the workout details! B: Scaled load and rounds 2 rounds of: 24 Kettlebell Swings, 24 kg 12 Alternating Reverse Goblet Lunges, 24 kg 12 Box Jumps, 20 in Smoked from doing 16 sets of 2 DLs instead of 8 sets. My bad… 😉 Chris M. ‘A’ sounds brutal – that’s going to leave a mark. Barefoot Squatter Boy am I glad I didn’t read it the way you did, that was one helluva DL WOD u did there thelonghorn Dude that sucks! In an awesome way, gains are coming😉 Michele Vieux YIKES! That IS brutal!! Maybe an epsom salt bath is in order tonight? Joey Maltais Lol awesome work!! Way to push through and stick with it even if it was crazy haha Christian Hays 255,265 rest at 275 Scaled metcon to 4 rounds 20 swings 32 kg 12 reverse lunges 32 kg 12 box jumps 13:30 Mike Slagle A. All sets 275 lb off of 345 lb. B. 60 lb kb for swings and lunges. 11:12. The first two sets were right at two minutes. The final three were 2:20+ I didn’t warm up well enough on the deadlifts. My lower back is sore now a few hours after the workout. I need to ice it later on. Barefoot Squatter Great work, feel better! Joey Maltais Great job today. I hope that soreness doesn’t last Candy Olkey Nice work Mike!! Take care of that back! Steven A. 8×2 at 160kg/350lbs B. As Rx 11:31 I think I’m finally getting over that chestcold! Still, reverse lunges in any capacity are horrible. And I’m sure those 120 swings at 32kg are not gonna go unnoticed by my posterior muscles either. Auch. Accessory: Emom for 5min 5 SHSPU David Franco A. 275 lb all sets. Felt great. Think I’m ready for a new PR. B.21:48. Rx. Almost passed out round 5 Barefoot Squatter Dude u’re more man than me… i felt like that after rd 3 David Franco Dude, I saw how fast you did it. Had I gone that fast I would have wound up in the ER. thelonghorn Lunch session of “crutchless” snatches (no lifters, knee sleeves, or chalk) you never know what they might be programmed with in this year’s Open. 5min Emom: 5x 95# 4min Emom: 4x 115# 3min Emom: 3x 135# Just getting the feel and working on technique. If 17.3 happens again, which I assume it will, I vow to get more than 1 rep at 185# this year! Chad Evans Way to put in the work! thelonghorn Do you like how I’m hurriedly trying to get better at things I needed to work on a year ago! (DUs, snatches, etc) Barefoot Squatter Hey at least u’re doing it! Chad Evans Ha! I hear ya. Better now then never! Sometimes the extra pressure helps! Joey Maltais Nice work!! Candy Olkey Looks like your entire focus was on the snatches and sometimes that’s all it takes for the technique to improve…love it! Joey Maltais A. Off 335#. Worked with 275#. Officially joined the « dog » club today. Tough on the grip, but feels great and I have a feeling this will be great for my lower back problems. This is exactly what I needed today. YTWs during rests B. 2 rds Rx: 4:10 Already super late for volleyball night. No way that pace was holding up 5 rounds!! Congrats all u beasts finishing this in 10-12 min Cheers Jared Smith You worked off of 345# my dude! Good work! Joey Maltais Lol I wondered if anybody would notice… just threw some 25#s over 2 wheels to make it quick… combination of being in a rush/lazy. I lifted 345# with a belt a few months ago so it’s all good lol… good enough! Great work today man! Candy Olkey Great work as always my friend! Teddy A. 315 (80% of projected 1-RM @ 395) B. Five RFT: 8’26″—step-downs and all unbroken (28 kgs, the heaviest we have at the box) C. Sled Push (247 lbs) x 200 Meters Joey Maltais Wow Teddy, you destroyed B you beast! Britt J Like that surgery didn’t even happen! 😉 Teddy Ha! Honestly, it’s ALWAYS in the back of my mind. That mental hurdle has definitely been harder to break through than the actual recovery. Britt J Not a bad thing, keeps you honest as to how your body is truly feeling! But seriously you are killing it! Ryan Bliss Amazing time on B. This must be your jam. Candy Olkey SERIOUSLY…way to show us all up Teddy!! Great Job!! Barefoot Squatter Beast mode Jared Smith A: Worked from 345# B: 18:40 Using 70# DB (don’t have KBs that heavy). Gassed by the end of Round 2! C: 10 min stair climber @ 75 steps per minute. I have a feeling I’ll be regretting this one tomorrow. Candy Olkey You definitely should have borrowed my C…you would be smiling today! Britt J This combo is what set my QL off into it’s deep space odessy last time so I modified! A. DL building staying under the last number I was able to lift that set me off which was 155 Built each rd maintained overhand grip 105/115/125/125/130/135/140/145 B. Wasn’t confident my QL would survive reps/volume so I did fitness 5rds 18 KBS @35# KB 12 reverse lunge DB in front rack position 8 cal row 11:30 C. Foam roll/ lacrosse ball Graston to my vastus lateralis- inflicting pain on yourself is dumb! Chad Evans A. Deadlift 8×2 305 B. 10:20 This was a late one tonight. Didn’t get it in till 9:00 but glad I did. Legs are on fire! Candy Olkey DAMN…I do not know how you guys workout soooo late at night. Thank goodness I was fast asleep at 9!! Nice work Chad! Ryan Bliss A: Max 300 so used 240lbs for all 8 sets. Need to retest max. B: 53lb kettle for swings and lunges. 24” box. 13:33. ColoradoLivin A.) 231 x 2 all sets B.) 12:27 with 24kg bell and 24 imch box Rob Schneider Performed on Thursday the 1st. A. #350×6. #360×2 B. 13:47 rx. Definitely felt the lack of sleep and exhaustion from the past 3 days of running a vendor booth. Bryan A. Bryan – 290# x 2 reps all sets. B. Bryan (24kg kettlebell) – 11:31.