PERFORMANCE

Warm-Up.

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Then…

A.
Five sets of:
Back Squat x 2 reps @ 90+%
Rest 2 minutes

B.
“Little Giza”
For time:
25 Pull-Ups
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
50 Wall Ball Shots
25 Pull-Ups

Time Cap = 15:00

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 clock starts, perform…

Two sets of:
200 Meter Jog
100-Foot Single-Arm Overhead Carry Per Arm
10 Right Arm Suitcase Deadlifts
100-Foot Right Arm Suitcase Carry
10 Left Arm Suitcase Deadlifts
100-Foot Left Arm Suitcase Carry
30 Seconds of Side Planks Per Side
60 Seconds of Alternating Scorpion Kicks

When the running clock reaches 15:00, perform the following:

Three sets of:
*Max Reps of Burpees while holding your breath
Rest 90 seconds

*Each set will begin with 5 power breaths. On the fifth power breath, hold the inhale, perform as many burpees as you can until you need to exhale. When you must exhale, that set ends. Rest a 90 seconds before beginning the power breaths again.

When the running clock reaches 21:00, perform the following…

Every 7 minutes, for 21 minutes (3 sets) for times of:
15/12 Calorie Bike or Row
10 Dumbbell Deadlifts
16-20 Dumbbell Box Step Overs
10 Dumbbell Deadlifts
15/12 Calorie Bike or Row

When the running clock reaches 44:00, perform the following:

Two sets of:
10-15 Bodyweight Triceps Extensions
15-20 Alternating Weighted Front Raises
10-15 Biceps Curls
20-30 Race Car Drivers
Rest as needed

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.

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Janelle Winston
Janelle Winston
June 26, 2020 6:36 pm

A. 195, 200, 200, 205, 205 – off of 220

B. 8:41 –
UB on 1st pull ups,
15, 15, 10, 10 WB
60/40 DU (broke these on purpose)
10s WB
13/10/2 – couldn’t hold on for the last two…. oh well.

That hurt!

Mugu
Mugu
June 26, 2020 1:12 pm

Only had 285 for squats
So 5×3.
Built up 10 bar, 8 135, 3 205, 3 255, then started 285 sets

Workout was 8:18 RX.
25
26,24
39,70,100
10,10,11,19
7,8,10

Candy Olkey
Candy Olkey
June 26, 2020 12:16 pm

A. Back Squat x 2 – (based off 180#) – 160#, 162, 165, 167, 170 ***These felt outstanding today! My 2 rep max is 175, but I haven’t come close to that in years. And the last time we did this wod I used 160 all 5 rounds…so for me this is a win today! B. Little Giza – 9:01 (2:15 PR) but I did 1 set of pull ups strict the last time I did this workout 25 Pull Ups – 17/8 kipping 50 WB – 15/10/10/8/7 100 DU – 3 trips 50 WB – all broken up 25… Read more »

Gerd
Gerd
June 26, 2020 12:37 pm
Reply to  Candy Olkey

Really god work. Great time in the second part.

Al F
Al F
June 26, 2020 1:09 pm
Reply to  Candy Olkey

Nice work Candy on all the PB’s! It’s all about the UB wall ball shots!! 🏋️‍♀️

Nichole
Nichole
June 26, 2020 4:59 pm
Reply to  Candy Olkey

Major PR – congrats!

Mike Slagle
Mike Slagle
June 26, 2020 5:45 pm
Reply to  Candy Olkey

That’s an incredible day all around! You have to feel great after all of that. Well done. Your hard work keeps paying off!

Gerd
Gerd
June 26, 2020 10:47 am

Warm up done
1. BS with Bands two Big Blue and two big green…. Raffly 140 kg 5×2 no rack or even BB available this day.

2. Fail TC rings before last PullUps left 15 on the road
WallBall Shot with slefmade Slamball 15Kg
But I am happy with this round since this was my second Crossfit workout ever….. DU are fucking technical 😂😂😂 this suckers have stolen a lot of the 15 minutes.

Candy Olkey
Candy Olkey
June 26, 2020 12:11 pm
Reply to  Gerd

Gerd you have the BEST mods I’ve ever seen! You just make it all happen! DU are definitely a skill set…practice them EVERYDAY and they will come!! Promise!

Gerd
Gerd
June 26, 2020 12:36 pm
Reply to  Candy Olkey

Thank you Candy. The mods are something I learned in my Job.
A task is a task, finish em with what you have by the hand. DU, that’s on the list of things to learn.

Nichole
Nichole
June 26, 2020 5:00 pm
Reply to  Gerd

DU are definitely a skill to practice consistently – we have a bunch of articles on our blog about double-under technique so that may be something you can read about over the weekend!

Gerd
Gerd
June 26, 2020 11:07 pm
Reply to  Nichole

Check…. That’s something for the poolside 😁👍🏻. Thanks

Hunter
Hunter
June 26, 2020 10:06 am

Last day of vaca… did DL yesterday so did mostly upper body day with metcon at the end and some speed/explosive work while the baby was napping Training 6/26 Explosive pushups 5 sets of 2 DB Bench press 4 sets of 10 Then amrap set (13) Banded shoulder box 3 x 10 per arm DB prone row 4 sets of 10 Then amrap set (20) Explosive weighted dips 5 x 3 with 40# DB in lap Red Zone” 30-20-10-20-30: Single Dumbbell Hang Power Snatch (50/35) Single Dumbbell Thrusters (50/35) (Swap DB arms every 5 reps) 9:34 with 40# DB All… Read more »

Mugu
Mugu
June 26, 2020 12:08 pm
Reply to  Hunter

We should start a go fund me for a 50# set of DBs haha

Hunter
Hunter
June 26, 2020 6:57 pm
Reply to  Mugu

LOL that would be awesome!!!

Candy Olkey
Candy Olkey
June 26, 2020 12:09 pm
Reply to  Hunter

Looks like you vacation just like I do…have DB and accessories will travel! Keep up the great work Hunter!!

Gerd
Gerd
June 26, 2020 12:32 pm
Reply to  Hunter

Really god Vaca approach. God work.

Nichole
Nichole
June 26, 2020 5:00 pm
Reply to  Hunter

Awesome job!

Jeff Enge
Jeff Enge
June 26, 2020 9:51 am

A) Back Squat doubles – 255, 260, 265, 270, 275

B) Don’t feel comfortable kipping on my garage rings so cut the difference on substitutes.

For time:
25 inverted rows
50 wall ball shots
100 lateral over bar hops
50 wall ball shots
25 strict ring pullups
9:14

Candy Olkey
Candy Olkey
June 26, 2020 12:07 pm
Reply to  Jeff Enge

Love the subs Jeff..great work all the way around!

Nichole
Nichole
June 26, 2020 5:01 pm
Reply to  Jeff Enge

Nice substitutions!

Mike Slagle
Mike Slagle
June 26, 2020 8:32 am

Yesterday’s workout
Lunges and presses done with 44 lb kb
Subbed max DU for cals so I wouldn’t have to move to the basement.

That was a great workout. I was a sweaty mess through this one!

Hunter
Hunter
June 26, 2020 10:07 am
Reply to  Mike Slagle

Good work Mike! That was a sweaty one for sure!

Candy Olkey
Candy Olkey
June 26, 2020 12:06 pm
Reply to  Mike Slagle

Great work Mike…I’m not sure which would have been worse..DU or AB…hmmmm..I’ll have to try the sub someday!

Mike Slagle
Mike Slagle
June 26, 2020 5:49 pm
Reply to  Candy Olkey

My DU were trash today so cals would have been much more work 🙂

Nichole
Nichole
June 26, 2020 5:01 pm
Reply to  Mike Slagle

Awesome job!

Danny Lizano
Danny Lizano
June 26, 2020 6:01 am

A)335/340/345/345/350
B) 10’50
Still struggle with Double Unders.

Gerd
Gerd
June 26, 2020 11:24 am
Reply to  Danny Lizano

Me too. High time cost…. left a lot of time there.

Candy Olkey
Candy Olkey
June 26, 2020 12:05 pm
Reply to  Danny Lizano

That’s a pretty good time even with the struggle Danny…keep working at them…practice everyday…next time you do this workout you will be a master at them!! Beast mode on those BS…damn!!!!

Al F
Al F
June 26, 2020 2:15 am

Warmup done

A. BSx2 every 2 mins

130kg, 130, 135, 135, 135

B. Little Giza FT

7’02

Got into a nice little rhythm with this one and felt ok. First set of PU’s went UB which was a surprise. DU’s had a few trips but got through ok. Second set of PU’s were 15/5/5. Both sets of WB shots were UB

C. Travis’ core workout #13

Nichole
Nichole
June 26, 2020 8:24 am
Reply to  Al F

Fast work on that one!

Candy Olkey
Candy Olkey
June 26, 2020 12:03 pm
Reply to  Al F

UB wall balls in both sets Al…BEAST!!!!!! Outstanding work as always!