PERFORMANCE

Warm-Up.

“Mind Muscle” Calf Love

Followed by…

Waiter Carry + Suitcase Carry x 100 meters (switch hand positions at 50 meters)

Followed by…

Two Sets each side:
Windmills x 5 (slow and controlled)
Half-Kneeling Windmills x 5 (Forearm to floor, if possible. Otherwise, try to touch your fingers to toes.)

Followed by…

6 Turkish Get-Ups each side
(partition reps as needed)

Followed by…

Three Rounds (not for “time” but without resting):
Burpee Broad Jumps x 5 (for max distance)
Reverse Bear Crawl (back to your starting position)

Then…

A.
Every 90 seconds, for 30 minutes (4 sets) for max reps of:
Station 1 – 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 – 60 seconds of Banded Overhead Triceps Extensions
Station 3 – 60 seconds of Double-Unders
Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 – 60 seconds of Assault Bike (calories)

B.
OPTIONAL – Kirsten’s Core Workout #4
Three to Four Sets of:
30-second Hollow Hold
15-20 reps of V-Ups (or Tuck-Ups)
30-second Superman Hold
15-20 reps of Superman Lifts
Rest 60 seconds

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…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
3 Cossack Squat Each Side
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold

immediately into…

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Broad Jumps
10 Air Squats
30 Second Front Leaning Rest Hold

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

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

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Dumbbell Burpee Deadlift
Dumbbell Push Press
Air Squats

You will perform 10 reps of each movement, then 9 reps of each movement and continue working your way through the workout until you finish with 1 rep of each movement

Time Cap = 15 Minutes

When the running clock reaches 40:00, perform the following…

Every minute, on the minute, for 5 minutes:
30-Second Hollow Hold

Immediately followed by…

Three sets of:
30 seconds of Russian Twists
30 seconds of Tuck Holds
Rest 30 seconds

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

*Use the “Mind Muscle” Video Playlist for ideas!

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Alice
Alice
November 17, 2020 8:24 pm

It’s embarrassing how much I modify these work outs 😅

WU Done

25lb DB Floor Press 21,21,21,21
Banded (+ controlled!) Tricep Extension 40,40,40,45
Abmat controlled crunches 40, 40, 40, 45
Pull ups (seated to my racked BB) 11,15,15,17

Alice
Alice
November 18, 2020 10:34 am
Reply to  Michele Vieux

Thanks Michele! That’s so kind of you and an offer that I will definitely take you up on in the near future as come life changes progress. I’ve been following the performance programming on and off for about two years now, but I absolutely still do not count myself as a ‘proper’ crossfitter. I’m so in awe of everyone who can do all these movements as prescribed! Maybe some day…

Mike Slagle
Mike Slagle
November 17, 2020 4:16 pm

Floor press 44 lb kb: 30, 26, 26, 18
Tricep ext 44 lb kb: 25, 24, 26, 26
DU: 64, 81, 79, 72
Strict pull-ups: 19, 15 (sup), 13, 13
Rower cals: 20, 20, 20, 26

Core workout done!

Thomas Lopez
Thomas Lopez
November 17, 2020 11:24 am

Warm up ✔️
Workout :
90 floor press at 22,5kg : 23/23/23/21
203 triceps extensions : 52/50/51/50
295 DU: 95/77/65/60
53 pronated pull ups : 15/14/12/12
75 cal bike : 21/18/16/20
This one killed me 🤣
Core done

Jeremy Hammock
Jeremy Hammock
November 17, 2020 9:06 am

60 sec on 30 off 4 rounds

Db floor press 40s
Db over head triceps extensions 20lb
Strict pull-ups
Cal row

Totals
1-115
2-125
3-120
4-48
5-68

Christopher Capozzi
Christopher Capozzi
November 17, 2020 6:24 am

Floor Press (35#) 27, 25, 25, 26
Tricep Extensions 31, 33, 33, 38
Single Unders 138, 135, 110, 122
Strict Pull Ups 15, 13, 13, 13
Row 19, 17, 16, 18

Denis Nagahama
Denis Nagahama
November 17, 2020 5:43 am

Db Floor Press 24(35lbs) – 23/21/23 (45lbs)
Triceps 47/48/52/54
Du 60/62/70/73
Strict Pull Up 15/14/13/11
Bike 13/Row 13/Bike XX/Row 15