A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.
B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump-Overs
immediately followed by…
Run 800 Meters
A. Bryan – 165#, 190#, 215#, 230#, 240# (f). 230# x 4.
B. Bryan (run 800m vs. row) – 20:02.
A. 5×155, 4×180, 3×205, 2×215, 1×235, 4×215
B. 3:33.3 for 1000m, 11:06 for METCON RX, 3:50 for 800m run.
A. 5×215, 4×245, 3×280, 2×295, 1×315, 4×295
B. 15:44 Rx. 3:35 row, 2:51 run
Also, just wondering…I’ve been doing this for a few weeks now and I don’t know that I have been able to discern any sort of patterns/cycles. I know CrossFit is all about varied movement but do you have any documentation on how the programming is done? When should I be doing testing to ascertain my strengths and weaknesses?
A) See below – worked up to 280# x 4
B) Did 4 RD, 8 ST2B, 12 BJ – 22:04
A) 195/225/255/270/285 last 4 @ 270
B) 25:58 used thinnest band for dips and did knees to elbows
Way to push through it Frank! Great work
B. 17:48
A. 285(5),325(4),370(3),390(2),415(1),390(2)
Did the metcon first, didn’t get the message to start early today.
What do you mean by start early Ryan?
They started at 545 or so instead of our normal 630. So I jumped in on the metcon and did squats alone.
A. 205/225/255/265/285/275
B. Rx’d 16:35
UB rd 1-3. Broke T2B up 6/4 Rd 4-5
Great work Trion! Super speedy time!
Thank you!
A) 135/155/175/185/195, then 4 @ 180. Still
getting my squat back after injury.
B) 18:00 RX. The run hurt a lot!
I hope it was a good “hurt” 😀
Always a good hurt. 🙂
A. Back Squat: 5×235#, 4×270, 3×305, 2×325, 1×345…4×325 (90%)
B. As Rx: 16+15, All u/b
…worked some mobility afterwards (thanks for the links and info) really want to attack my overhead goat. Goal is to finally overhead squat some weight this year and squat snatch.
Glad it helped!! Keep at it. Mobility takes a lot of time an attention but you will see the improvement and feel so much better 🙂
A. Subbed overhead squats; worked up to and used 125 for the final set.
B. 18:30; subbed T2B for K2E to keep the pace up and tuck jumps for box jumps because I haven’t built a box for the home gym yet.
Perfect substitution Clayton!
A: worked up to 305. Then at 285.
B: 17:33
as RX
Ring dips and T2B UB
Great work keeping those unbroken Curtis!
A. 225 x 5/255 x 4/290 x 3/305 x 2/325 x 1/305 x 4 (used belt on this set)
B. 16:30 Rx
Great work on that workout Joe! You really flew through it!
A) 225-255-290-305-320-310×4
B) 17:02 Rx
Awesome job, Michael!
Track work this morning.
400(75%), 800(85%) then…
8×200(100%) with 90sec rest each round. Maintained a ~35sec pace. Hope to bring that down to 31-32 by mid-summer.
Today’s work looks fun. Will do it either later today or tomorrow.
Ugh that track workout looks brutal! 8×200?!! Are you insane?! 🙂
A. 5@250 4@295 3@335 2@345 1@365 4@345
B. 24:48 as RX.
Nice work, Blake!
Finished A @ 85kg
B 17.16. I’m not a great rower about 3.50
Found the ring dips tough going
Lots of upper body work lately, eh? I know my triceps are smoked from yesterday. Great job!
A: Back Squat 80 kg x5 90 kg x4 102.5 kg x3 110 kg x2 115 kg x1 110 kg x4 That was hard, the last rep looked more like an ugly good morning. I also must have botherd my knee on the last rep. B: In the second round my knee starts to hurt during the Box-Jump-Overs, so I just did the Dips and the T2B. I also couldn’t do that much T2B, I did as much as I could each round and did knee raises for the rest of the reps. At the third round I had to… Read more »
Yikes! I hope your knee is ok. Good scaling though! Those things will come with more time and consistency. You’re doing great!
Keep us posted on your knee! I hope it feels better!