Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%
B.
Every 4 minutes, for 20 minutes (5 sets):
25 Wall Ball Shots (20/14 lbs)
50 Double-Unders
Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)
A. BS 205-235-255-285-300 / / 315(F)-315(F) Annoyed. Missed both singles at old PR weight. Both felt fine until I hit a sticking point at parallel. Did a walkout at 385 after the first miss to mix it up, but same result. Feel like I should be making better progress with the consistent squat programming. The one silver lining is my depth and upper body position have greatly improved since going strictly high bar about 9 mos ago. So there’s that. Good to see all the PRs in the comments below! B. 5 sets Rx — 1:48ish x 3, 2:02, 2:04.… Read more »
Great job, Andy! Hitting a PR takes all the stars aligning so maybe one little thing (sleep, recovery, nutrition, CNS fatigue) could have been off even though you physically felt good. No worries though – you’ll blow it out of the water next time!
Tank running on E this morning due to very long work hours so just tried to get through
A. 185# x 6/225# x 4/255# x 2/275# x 2/295# x 1 … then 305# x 1 x 2
B. Only had time for 3 rounds:
2:22 / 2:09 / 1:37 Rx
A. Back Squats
205
240
270
285
300
320
B: Fun Metcon!
1:40
1:45
1:50
2:01
1:48
Super fun! Great job!
A. Up to 435.
B. 2:30, 2:45, 3:00, 3:05, 3:50 15:10 total time. Blown away by some of these Metcon times, wow I have a lot of work to do.
Great job, Todd! And nice work on identifying some areas for improvement with your lifestyle. 🙂
a. back squats :
135
155
175
195
205
215 (PR)
220 fail
Not too bad considering I took most of last week off and haven’t been able to squat for a while
PR stars!!! Nice work Paige!
Jeremy, you’re awesome! I hope I get to meet you one day.
Super stoked for all your successes! Congrats!
A) 245×6, 275×4, 320×4, 340×2, 360×1….380×1 (f)… 380×1 (f) no PR for me today, legs are feeling tired
B) 2:00, 2:00, 2:05, 2:08, 2:10 = 10:23 total gime
I have a hard time with double unders when tired, I need to work on that, but I’d have to say I blame my cardio more than that skill right now, still getting that under control
Keep plugging away at these metcons and your cardio will be right where it should be. 🙂 Great job today!
Man that metcon was a scorcher!!
A: 195/225/255/270/285
Didn’t go for 101%+ due to not having a proper squat rack/bumper plates to lift safely.
Instead did max reps @ 245 (3 reps)
B: 14:55
subbed 50# barbell thrusters for wallballs
1) 2:35
2) 2:58
3) 3:00
4) 3:17
5) 3:05 (went unbroken on Double Unders for a new PR of 50!!!)
BOOM!!! PR stars for Victor. Nice work on stringing 50 together! Was that on the last set? Not that I am an expert on DU, but I notice the more tired I get, the better my DU go. I think it is because I am tired and ‘forced’ to relax and they just flow better.
I agree, Jeremy.
Thanks Jeremy! Yeah it was on the last set. I had difficult during the my warmup string even 3 together. But once the workout started I found my groove. On the last set I think I just wanted to get them done lol!
Yay! Congrats on those double-unders!!!
A. 295/335/385/405/425 455F 455F, should have gotten the first attempt not to sure what happened.. not the best day for me to shoot for 1rm
B. Total working time 13:00, finally able to string together double unders but just got gassed around the 20-25th rep each time. Conditioning has been a big weakness of mine and these metcons are definitely attacking that weakness.
WOW! 4 bills+, nice work! That is a bunch of weight! Stick with this and conditining will follow.
Thanks Jeremy, after doing the wods on here the last couple weeks I definitely am going to stick with this programming.
Huge squat! Great job!! Maybe try something in between 425 and 455 next time. Kind of a big jump especially since the ones before that weren’t as big.
Yeah I think that would have been a good idea, next time will have to do
Currently on wendlers 5/3/1 so did that squat program instead
215×5
255×5
285×7
B. 1:22 (all UB)
1:25 (no repped myself on a wall ball/du ub)
1:20 (all UB)
1:20 (all UB)
1:19 (all UB)
Total time: 6:46
Proud of the result given shoulders are still dead from 15.4 twice.
Great work! You figured out how to go faster by the end!
A. 185/205/235/250/265/280(PR)/285(fail)
What a difference 5# makes. 285# felt really good and in control, but then couldn’t get past that sticking point on the way back up.
B. Rx 1:15 + 1:15 + 1:14 + 1:14 + 1:15 = 6:13
Everything UB
Isn’t it amazing what 5# can do… Awesome work on B!
Out of curiosity how tall are you? That’s flat moving on this workout.
6 feet exactly with really lanky arms. The only way I think I could have gone any faster is to cut out the two quick singles to start the DUs. Either way, anytime Wallballs, DUs, or rowing comes up, I rejoice.
I’m 5’9″ on a tall day and don’t see, minus the one rep mess up on wall balls, how I could have done wall balls any faster. DUs could have been a touch faster with shorter jump and no singles at the beginning but that’s a strong time. Good work.
Put a little spin on your wall ball so when it hits the wall, it turns around quickly for the way down and then catch it as you are squatting/near the bottom of your squat. The harder you throw it against the wall, the quicker it will turn around. 🙂
Whoa! Nice Part B! For Part A, if you were concerned about the sticky spot, you could always give some dead stop squats a try. Set a safety bar at the sticking point and take your squats from there (bottom to top to bottom). Fun!
Thanks, I’m going to give them a try. Following the programming when would it be best to mix them in? Just swap them out on regular back squat days?
You could do that for sure. Or, you could add it as supplemental work on a non-leg day. It is okay for most people to squat on most days! Let me know how you like them. Chains are another option but I realize that most folks don’t have those just conveniently sitting around. 🙂
A. Based off old 1RM of 335 prior to a back injury. Haven’t done heavy back squats since then. 215-250-285-300-320-335X-325X. I’m happy with 320. Still getting my strength back.
B. RX 1:23 + 1:24 + 1:23 + 1:24 + 1:23 = 6:57 total time. All WB and DU unbroken.
Nice work on A & B! UB on both is awesome! Very consistent.
Awesome news! And great job on Part B! You smoked that!
A. 2 misses at 355#, my old PR. I can hardly complain though, I’ve lost weight and gotten better at CrossFit.
B. 13:29 RX
Nice!! Dropping weight and getting better. Sounds like a good combo to me!
Great job, Kyle.
A. Based on 290 1RM. 190/220/245/260/275/300-PR #10/ 315 PR #25
B. Rx but couldn’t finish the 50 doubles before time expired each round. It was frustrating but I was able to get a good amount each round.
Adda boy Brian. Way to keep with the DU and work a weakness!
Plus PR stars!!!
Holy smokes! That’s a huge PR!! Congrats! For Part B, you could always cut the doubles to 25-30 so you can get a little rest before the next round…that’s the intent of the workout. Try it out next time! Way to keep hammering on them though. I feel like you’ve already come a long way with them.
Traveling and I need the gymnastics work so I made up yesterdays…
A.
1.Complete doing banded strict MU (green medium band)-6,6,5,5,4
2. Used same green band over back for PU-15, 12, 10, 9, 8
3. T2B first two rds then K2E for last 3-T2B are my nemesis!!
B. RX 10:19
Good call. Gymnastics is always good for a travel WOD.
A. 205-235-255-285-305-315-325 PR by 10#! I reach a goal today, BS 325! That is nothing big in the back squat world but it has been a goal of mine for a very long time!!!
B. 1:18+1:25+1:51+1:35+1:19 = 7:28 Consistently inconsistent! On the third round I had to stop and tie my shoes. Of course I could not look down in the 2:30 while i was resting to figure that out… Live and learn.
Congrats on the PR – real nice times on part B – and yes, couldn’t agree more with adding them up!!
Forget the back squat world… that’s awesome and huge congrats!
Congrats on a big PR!
Congrats on the PR man! Nice work
Well done, man! How much do you weigh?
I’m going to hit this one tomorrow.
Thanks Justin. I weight about 220, so I should be able to BS 450+… In theory. baby steps. I need to shoot for 350 as my next goal.
Nice work Jeremy, I have done the smolov squat program, going from 285 to 315 and then 355, and am 165 lbs….the program works wonders but one of the issues is that mixing it with other leg conditioning would be almost impossible, just a thought if you ever want to get your squat up fast, about 30-40 lbs in a month
Thanks for the info Joan. I am not in a hurry to gain huge amounts on the squat. I am in the Crossfit thing for GPP! 😉
Great job on the PR and reaching your goal! Double whoot and PR stars for you! Nice work on keeping consistent for Part B too. Great day of training!
Congrats on the PR! Mind = Blown on your Metcon times! Literally twice as fast as me, super awesome!
A: 165/190/215/230/240/260 (5lb PR)/265(F) – On the 265, leaned slightly forward on the ascend and blew it – I’ll get it next time. Happy with the 5lb today!
B: 1:22/1:39/1:56/2:32/2:52 = 10:21 Rx
First round went unbroken on both – remaining rounds split wall balls in 13-12/13-12/13-12/15-10. Doubles were solid today, minus the last 2 rounds, was quite tired! Missed probably 2/3 in each of the last 2 rounds. Awesome one today though!
PR stars for Greg!!! Nice work.
PR stars for sure!! Congrats, Greg!
A) 145, 170, 190, 205, 215, then hit 225 & failed both attempts @ 235. Not a (256) 527-8763PR today but my primary goal is to increase strength across all lifts so it’s good to have a current benchmark.
B) 1:35, 1:42, 1:42, 2:11, did not attempt 5th set after falling apart on 4th set & needing to get to work.
Good work, JP. And good call on calling it after what we refer to as “critical failure” on set 4. Smart training there!
Thanks for the positive feedback. After dealing with some pretty ugly bouts of overtraining in the past (endurance training), I’m much more aware of when it’s time to shut it down for the day.
Good luck on hitting some PRs today!!
You will see some from us!!