PERFORMANCE & FITNESS
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.
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds
The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we want to see our community build upon. If you don’t have a good selection of dumbbells or kettlebells, you can back rack the barbell to test this lift.
B.
For time:
1000 Meter Row
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats
A. Only two sets of each due to time
125 on the 8-rep BSS
185 on barbell row
B. 21:17
A.4 sets of:
BSS 8 reps per leg @ 110 lbs
SupG Bent-Over Barbell Row x 8 reps (did 1 DL every row) @ 115 lbs
B.
For time: 26:05
1000 Meter Row: 4.05
100 Air Squats: 50/50
75 Kettlebell Swings (24 kg):25/25/25
50 Front-Racked Kettlebell Walking Lunges: 20/20/10 @ 25kg
75 Kettlebell Swings: 25/25/25
100 Air Squats 50/40/10 (#LEGSTTURNED2Jello)😂
Did yesterday’s “fun” workout 🤢
(Subbed MU for C2B x 10)
23:40
I’m traveling and dropped in on a local box
A1. Tempo bench press four sets
3030 for 8 reps at 125
A2. 30 second hold at top of ring dip
B. Three rounds of 3 min amrap
15 rower cals
3 wall walks
3 min rest.
You pick up where you left off.
This was a burner and I did 2 rounds each 3 min interval. Had there been more wall walks I would have had to break at some point.
Well done today friends!
A. BSS: 25s, 35/44, 44/53, 53/70(only got 7 reps)
Rows: 115, 125, 130, 135
B. 24:17 Rx (KB swings kick d my butt)
Row 3:39
AS 30/30/20/20
KB swings 25/15/15/10/10
Lunges 25/15/10
KB swings 20/20/20/15
AS 50/20/20/10
Love this warmup ❤️
A. Worked up to 85# BB on BSS (anyone else probably have different max for each leg?! My right leg feels strong but my left feels like it could belong to an 80-year-old 😂)
Did 85#/95/105/115 on BB rows
B. 19:05
No time for A
B
Row 1000 m
100 as
75 kbs 40lb db
50 walking lunges front rack 25lbs dual db
75 kbs 40lb db
100 as
20:27
A. 4 Sets BSS x 8 @ 30X1 – 35# DBs / 40# DBs / 45# DBs / 40# DBs Sup Grip Bent Over Row x 8 @ 21X0 – 55# / 65 / 75 / 75 ***Wanted to get to 50# DBs on the BSS..but using my back far to much with the 45s and wasn’t liking the tightening. B. For Time – RX – 18:51 1000m Row – 4:41 100 AS – 50/30/20 75 KBS – 40/35 50 FR Walking Lunges – 25L / 25R 75 KBS – 50/25 100 AS – 34/33/33 ***54s Faster than last done… Read more »
Smashed us all Candy, nice work!!! 👊
Nice work Candy!
Absolutely DEMOLISHED this, fantastic!!!
Only had time for B but did the Feb 24, 2020 version which was with 800m run instead of 1k row just because I wanted to compare. Did Russian swings then and today (thankfully) – 19:27 today, 21:29 back then so I’ll take it considering I’m still trying to get my metcon form back
Great Job on the PR BFS!! And thanx for the tip on the 2020 version! Obviously I had to go back and look and compare that to today and April 9, 2019 (the last time we did todays version).
Thanks my fellow WOD logger!!! I’m almost maniacal about looking back on past performances haha
Toe to toe BFS nice work on pipping me!! 👊
Thank you, BUT had I done A (and not sure I could’ve done @ your volume) and B with row this would’ve been no contest – fantastic job Al
Scaled to 20kg. All else Rx
26:40
4 min row
UB AS (slow and steady)
KBS – 25/20/20/10
Lunges – 5 x 10
KBS – 15/15/15/10/15/5
UB AS
UB air squats not once but twice..IMPRESSIVE Chris!!!
BSS 2x 30kg dba
Row 70kg,
Workout 18:52 (did 25 american swinga + 50 rus.swings) @24kg kbs
Blazed it – American swings are no joke, esp in a chipper like this
Great work Artur!
26:32RX (F33, 14 weeks postpartum)
Great job and congrats!!!
Impressive work for 14 weeks postpartum Meg!!
Is it in teams of two? 🤣
Finished in 25 minutes but took a bit lighter weight. Have to get back into shape.
Thnx, good workout and good job everyone.
M55
Did 1/2 number of time and reps. Ran out of time
11:11
26:44 RX
Warmup done ✅
A. 4 sets
BSS @65kg tempo BB
BOR @75kg
Prob could have gone heavier on BSS but saw what was coming on part B!!
B.
1000m Row @3’34
100 Air Squats (UB)
75 KB Swings @24kg (45,30)
50 FR KB Walking Lunges @24kg (20,20,10)
75 KB Swings @24kg (25,25,25)
100 Air Squats (50,50)
19’37
Thanks Invictus CrossFit, I didn’t want to use my back or legs for the next 3 days anyway!! The way down was ok, but the KB swings on the way back up my lower back was screaming at me!
65kg with that tempo on BSS is NO JOKE..damn good work Al!!
Silly question time! Is the Front-racked Kettlebell walking Lunge a single arm lunge?
Yep that’s how I’ve read it, just carry on with the same one you’ve used from the swings, and it does say ‘switch arms as you wish’ so yep
Thanks Al! Much more friendly than a two-fer!
2 would have been a shocker!!