PERFORMANCE
Warm-Up.
Followed by…
Followed by…
Three Sets:
5-7 Wall Ball Shots while focusing on your breathing
Rest 30 seconds
Followed by…
Assault Bike Dirty 30
Record your time for the Dirty 30
Then…
A.
Five sets of:
Front Squat x 1.1.1
(rest 5-10 seconds between singles)
Rest as needed
Use the heaviest successful load from last week’s double.
B.
For time:
50/35 Calories of Assault Bike (or Rowing)
50 Dumbbell Box Step-Overs (50/35 lb DBs)
Dirty 30: 7:49
A. 185,215,225,235,235
B. 8:42 with 20” box. Took a lash to the ego and decided to lower to 20” – box step-overs have been my ultimate nemesis and I need to work on form. Did some nice lateral step-overs on the 20” box and was able to get 5 sets of 10. Still work to do and I will go back to 24” when ready.
Echo bike: 2:45, remainder on step-overs.
Good first day back from vacation!
Vacation workout in Savannah, GA:
1.1mile run @ 8:30 (to gym)
FS: 275, 280, 285, 290, 275 (10 sec rest, 5x, 1-1-1)
Didn’t have knee sleeves, shoes or belt. I got to do FS in running shoes, beltless. Fun…
50 cal row (2:30 @ 700m)
50x 20″ box step-overs w/ 50s
7:40 total
1.1mile run @ 8:46 (to hotel)
Ugh, I just realized that I’ve been doing looking step-up & overs rather than laterals. Time to learn something new!
Dirty 30: 10:27
A) 225 for all sets
B) 8:38 24’’ box Rx
230 Across on FS
6:08 no Assaukt bike used assault air runner and 50s to a 20inch bench
At home so no FS.
A. Dirty 30
8:13 – pull ups are killer. Did 15 strict and 15 ring rows.
B. 7:20 – stopped after 30 BSO because I thought I was done. Then remembered 50! Got back up and finished.
7/8/8/7/10/10
Ouch!
Dirty Thirty – 9:17 (AB – 2:57)
***10s slower on AB but 12s faster over all
A. Front Squats 1.1.1 @ 135#
***only did 3 sets as FS and 2 sets as BS. My right shoulder is barking at me and the bar sitting in the FR position for so long was really aggravating it.
B. For Time – 8:44
35 Cal AB – 3:23
50 DB BSO – 35# DBs/ 20″ box – 14/11/9/8/8
***52s PR!
C. 2# shoulder rehab and rolling (and swimming if the thunder ever stops)
A. 135#/145/155/165/175
B. 6:50- step overs done on 20” box.
Holy Hell Anika you blazed through that metcon! Outstanding!
Thanks Candy! That’s funny, my right shoulder was bothering me on those FS too! Great job!
9:50 – scaled
2:36 row
50 BSO with 20” box and 40# dbs (sets of 5)
A. 5×3 front squats in garage and rack not set up yet so cleaned first rep of each set. 280 across
B. Wod was assault bike cals then step ups to a chair maybe 20″. Wore a weight vest and used 50’s.
6:36
Great work Zachary! Props to you for cleaning up the far and then FS…I honestly fell way out of sorts doing that…just don’t feel like I’m “set” for squats after I clean the bar.
M 54 YO
Assault bike 30 with rower. 9.33
Front squat 195
Are you supposed to rack between the singles
WOD
7:32
35lbs and 18” box
Great work Shan…and no your not supposed to rack between singles (time under tension)…although I wanted to BADLY!
Are you sure? Workout calls them singles… If they were meant to be unbroken, wouldn’t that just be a 5×3?
I think you are supposed to re-rack for 5-10 secs in theses cluster type reps
That’s what I thought/did👍 squat, rack, step back, re-squat
Dirty 30: 13’38” – back in March my time was 17’40”… I’m still in that stage where I’m making some really ego-boosting gains just with general strength improvement. 😂
Push-ups in sets of 10. Strict C2B pull-ups sets of 7/7/7/5/4. Learning to kip will create so much improvement I think!
Part A. Worked with 115lbs
Part B. 9’23”
2’33” on bike erg
step overs 35lb/hand on 20” box
Damn Andrea…going for strict C2Bs in Dirty 30 and in HUGE sets..super impressive! That bike erg time is smokin fast…I’m so jealous!!
I come from a rock climbing background, so pull-ups and TTB are the two things I can bring to the table in CrossFit 😂 and for the bike erg time, I don’t think I’m anything special on the bike, so this makes me wonder even more about the accuracy of the cal counting feature of my bike. I’m excited to get a newer bike one day – this one is old, and I’ve had a suspicion for a while that it isn’t as accurate as it could be.