PERFORMANCE

Warm-Up.

Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Even Minutes – Press from Jerk Receiving Position x 5 reps
(Focus on a strong midline in your finish position)
Odd Minutes – Clean Grip Overhead Squat x 5 reps

Followed by…

Every Minute on the Minute for 3 minutes (4 sets):
Front Squat + Jerk
(Build in weight to prepare for Part B)

Then…

A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)

Compare results to February 17, 2020.

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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 running clock starts, perform…

Two sets of:
150-Feet Out and Backs @ 70%
10 Russian Baby Makers
50-Foot Single-Arm Overhead Carry per Arm

Rest 30 seconds, and then…

150-Feet Out and Backs @ 80%
10 Alternating Cossack Squats @ 1111
5 Single-Arm Windmills per Arm

Rest 30 seconds, and then…

150-Feet Out and Backs @ 90%
10 Alternating Jumping Lunges
5 Single-Arm Push Press per Arm

Rest 60 seconds between sets

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps as possible in 2 minutes of:
150-Feet Out and Backs*
20 Alternating Lunges with Farmer’s Carry
Max Reps of Alternating Arm Dumbbell Thrusters

Rest 2 minutes between sets, and repeat for a total of FIVE sets.

For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.

When the running clock reaches 45:00, perform the following…

Three sets of:
10-15 Dumbbell or Kettlebell Neutral Grip Floor Press
10-15 Biceps Curls
15-20 Leg Lift Overs

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

20
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Luke TiptonJanelle WinstonChrisMichele VieuxJohn Knox Recent comment authors
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Luke Tipton
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Luke Tipton

A. C&J E2MOM
155, 165, 185, 195, 205, 215, 225, 235, 245, 250

B. 7:42

Janelle Winston
Member
Janelle Winston

A. Did a fast warm up and a couple reps building to 125# (was in a giant hurry)

B. 7:51 – RX. Wrist hurt bad on this one.

Chris
Guest
Chris

Max C&J 185 (5# PR) – missed 195 clean twice

115# squat clean and jerks x 30 = 5:50

John Knox
Member
John Knox

Did various warm up exercises, felt tired from yesterday

B) 30 squat clean and jerks @ 155#
4:57

That was rough!!!

Teddy
Member
Teddy

Day behind, and did yesterday’s at-home option (modified):

EMOM (3)
— 12 Alternating DB Snatches (50)
EMOM (3)
— 12 Contralateral V-ups
E2MOM (6)
— 12 Alternating DB Snatches (50)
— 12 Contralateral V-ups
E2MOM (6)
— 5 Burpees
— 10 DB Deadlifts (60s)
— 10 Pushups
EMOM (3)
— 5 Burpees
— 10 Pushups

Toast.

Anika Tipton
Member
Anika Tipton

A. 95#/105/115/125/135/140/145/150/155x/155
B. 4:35- definitely gave myself a little bit of Fran lung after that one!

John Knox
Member
John Knox

Wow!!! Nice time!

Anika Tipton
Member
Anika Tipton

Thanks John, you too!

Mugu
Guest
Mugu

Warm up done.
Front squat and jerk done at 95

Squat clean and jerks
135×2
155×2
185×2
205×2
225×1
235×1 — fail on jerk.

30 squat clean and jerks
7:38 RX (F. That.)

Janelle Winston
Member
Janelle Winston

Right?!?

Candy Olkey
Member
Candy Olkey

Yesterdays
WU + .77 mile run with nasal breathing only (6:33)
Then
Every 10 min for 40 min
400m Run
20 walking lunges with Farmers Carry x 20 @ 24kg and 16kg KB (switching hands after 10 reps)
10 Strict Pull Ups (3/2/singles)
400m Run
6:50 / 6:45 / 6:27 / 6:24
(Runs between 2:05-2:12)
***I have no idea how you guys did this in under 5 min..but I salute you for that!

al fraser
Member
al fraser

Good job Candy! 💪 To be fair I felt like one of those hamsters on their wheel running like crazy with the speed cranked up!!! If it had gone bad it would have been a spectacular crash!!!!

Anika Tipton
Member
Anika Tipton

I know, right??!!! I had normal times like you 😊

al fraser
Member
al fraser

Last day here in this part of 🇩🇰 before we move on to our next location!

Warmup done

A. 1 RM C&J every 2 mins
Worked up to 85kg

Wasn’t a great number to hit but sure as hell makes me appreciate my own set up. Lots of excuses but didn’t have any round plates, barbells with any grip left on them and just rubber matting to train on which def isn’t as slidey as wood!

B. 30 C&J’s @61kg
8’40

Slow but steady focusing on form

Pablo Doval
Guest
Pablo Doval

Clean and jerk 90kg
Wod
5.35 at 60 kg

Denis Nagahama
Guest
Denis Nagahama

30 SQUAT CLEAN AND JERK

135lbs

8’45”

Hunter Maynard
Member
Hunter Maynard

Training at work with 40# DB… I’ve been dabbling some into the conjugate method so today is a planned dynamic effort lower body day… 3 sets of step through lunges with 40# DB (no pausing for feet to meet up as I step through) Up 6 flights of stairs alternating beteeen: Even:5 jumping DB goblet squats (speed and power focus) Odd: 10 single leg RDL/leg 2 sets: 5 jumping DB goblet squats 3 sets: 8 Bulg split squats + 6-8 jumping body weight Bulgarian split squats/leg (enjoyed this from the other day as well!) Plyo work 5 sets: Jump from… Read more »