Workout of the Day
A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders
A. 215 PR!
B. Workout as RX’D. One to one work/rest ratio no partner. It was fun! Glad to be back! Took a 2 week rest hadn’t done that in a while and feel great!
A. 185,195,205,215
B. 4+14 reps. 40# db’s
A. Back Squat: 225# x 8, 245# x 8, 255# x 8, 265# x 8
B. 32kg KBs: 4 + 17
A. 225 X 8 for all sets. Coming off a cold so didn’t push it. Last 2 sets were tough.
B. 4 + 6 Burpees RX with 55# DBs. Rev Lunges were 20, 10/10, 10/10, 12/8. One miss on the DU.
A. 8x 90kg 7x 95kg 7x 95kg 6x 100kg | Wall Slides Completed
That tempo really adds to it huh!
B. 4r + 10 burpees + 5 lunges @ 2x20kg kettlebells
The tempo will getcha! 🙂 Great work Steven!
A: 8 x 220# (i don’t have more kgs)
B: 2 x DB 45# Alternating Reverse Lunges / 30 Double-Unders = 30 Tuck Jumps
3 rounds + 10 Burpees + 10 Reverse Lunges
It’s a good legs day 😉
Do you have bands? If so, we can look at ways to make lifting more challenging when you run out of weights. Let me know!
Yes I have bands, but single from each resistance
A. 225×8, 245×8, 265×8, 275×8. Just squeezed out 8 on the last two sets.
B. 4 rounds. 45lbs DBs for the lunges.
Nice work! Now you know you can start closer to 175# next time!
A) found this very challenging in terms of trying to do what I think was required. My assumption was that the focus should be the explosiveness as opposed to whacking a load of weight on the bar. I therefore did it for 3 sets at 6 x 55kg but dropped to 6 x 50kg for the last one as didn’t feel I was exploding enough. The wall slides were great – really showed me where my mobility issue lie! Could really feel it – struggled to keep arms on wall but really felt in in my lower traps B) got… Read more »
Georgia,
Always go as heavy as you can for the prescribed rep range and tempo. You should really never go down in weight unless you grossly underestimated your abilities. In this tempo, there is an “x” which does mean explode. However that is relative – as long as you are driving with all your might, then it is consider exploding no matter how long it takes to stand up. If the prescription were “1” however and it was taking you more than one second to stand, then you should lower the weight. Make sense? See this article for more: https://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/
Thanks Michelle that definitely helps! It was far too easy this morning so I knew something wasn’t right.
A) 70/80/90/100 kg Front squat!
B) 12.5 kg each DB and 60 single unders( kness as high as possible 🙂 ) 3rnd+15
Why no back squat?
I read it wrong
A) 170/175/180/190 8 reps each set, wall slides done
B) 3 rds + 10 burpees (lunges done with 40# DBS)
Frank the Tank! Awesome job getting all 8 reps each time, but I think you are strong enough to hang out in the 200# club and above for most of our squat sessions from now on. Those legs are stronger than you think my friend. Don’t be afraid to only get 6 reps. Test your limits and see how far you can go. You may surprise yourself =)
Thank you Bryce. I will definitely keep that in mind for upcoming sessions! I associate the feedback! 🙂
A: 95# back squat.with a pause so more like 33×1 tempo
Wall slides – I mentioned I was dry needled on my left scap/shoulder area yesterday. When doing wall slides I noticedon’t that today my left scap was lying much flatter against the wall and was able to do a greater rom. My right side was difficult to keep against the wall and was trying to wing, even though against the wall. I usually just get the points of pain needled. But maybe I will get bilateral done next time.
B: did lunges with 35# dumbells
4 rounds + 27reps
So glad you are comparing left to right. If you get a chance, look up a philosophy known as egoscue where they compare and contrast your anatomy to help relieve pain and enhance movement quality. Bilateral treatment is always best since the body works as a unit. Love the pause in the hole as well on the BS. Keep killin it amber =)
A1. 135, 155, 175, 200 all for 8 reps felt awesome!
A2. Very fun and stuck to the video Bryce posted.
B. Used 45# KB’s for some reason my ind was still thinking of yesterday and did 3 rounds in 6:27, then at 7:30 realized it was 12 min amrap! Went unbroken on all the reverse lunges (hand by side). So i ended up doing 4 Rounds +13 reverse lunges :/ Diving into the first double under’s after the lunges felt like WOOOAH legs on fire! Fun one though despite the mishap at the beginning!
Awesome job Felix! Next time I think you can handle a bit more weight in those back squats especially if you were able to sneak out 8 repetitions each time. Im glad the video was helpful for the wall slides to keep those scaps sliding and healthy. Take a double peek at the time domains of workouts so you can practice pacing and learning to train different energy systems. Nonetheless, you got a lot of work done today and it seems as though most of it was done with enthusiasm and a smile. That’s friggin awesome! So happy to have… Read more »
Yup! Reflecting back on it i def think i can get more weight on that bar. Since i haven’t maxed out in a while i play it by ear and sometimes hit numbers that i had never hit before for a single i hit lets say for a triple like last week with the 3 heavy back squats for the day (255) I had never hit that for 1 and hit it for 3! I am becoming more confident in throwing weight on and will keep all that in mind for whatever you throw my way. My mind today was… Read more »
A) Back Squat @ 30X1: 255×7/275×7/295×6/305×6.
Hard to maintain tempo on the last set.
B) AMRAP 12mins:
10 burpees
20 front racked barbell reverse lunges 135#
30 DUs
3rds + 3 reps
Used 135lbs barbell, only have 1 KB in each size at home.
Nice work today Richard!! Maintaining tempo is key here.. Glad you were able to get it done! 🙂
A) first back squats since june… long ways to go but progress is progress.
155/205/235/265- about buried me. All for 8 reps
B) stayed with 55# DB ‘s
5+14 (4 lunges)
Awesome work Ryan! Glad to see you are back to squatting! Things will progress quicker than you think 🙂 I know it can be frustrating at times. Solid day of training!
A: 70kg/8, 80kg/8, 85kg/6, 95kg/5…not the best weights, but I am ok with that. Still not where I was before my ACL surgery.
B: only got 2 rounds. Was the first time I did double unders since my acl rupture… So they didn’t work really well.
Finished with some front rack lunges with my weak leg and one round of tabata (L-sit).
Following your program since one week now and I am really glad with your work! Keep it up!
Im so glad you are liking it!!
First day doing double unders after surgery is a huge deal!! Congrats! Progress is still progress 🙂 Glad you are getting healthy!
A. 185/8, 205/8, 225/8, 235/6
B. 3 rnds + 30 reps
Fantastic work today paul!
Thank you
A. 100#/110#x3 & Wall slides – got better rom with each one…going to add that to my routine.
B. 6 @ 35# kbs front rack…that. was. tough, but burpees and du’s felt great
That’s awesome Maria! Wall slides are a fantastic way to get the shoulders warm and opened up. Adding them to your warm-up would be a great idea! Awesome job on the metcon!
A1. 235# x 8, 245# x 6, 245# x 6, 245# x 6
A2. humbling and revealing like Chris said
B. 3 + 26 @ 36# x 2 KB
Felt sluggish and tired this morning; needed to pump the metal to get me going. I did front rack reverse lunges with KBs in the WOD, don’t know if that was the intention, but it made it harder IMO.
Yes, front rack lunges would be much harder but they really work your midline so if that’s your goal then good on you!
A1. 8 x 225/235/245/255 @ 30X1
… used a metronome – 3 seconds is a longer than you think …
A2. humbling and revealing
B. As Rx w/ 1.5p KB
4 rounds + 10
A metronome! I love it! Yes, people tend to count really fast when under tension. 🙂
A. 155(8)/165(8)/175(8)/185(6). These felt better than I expected. Will start at 175 next time.
B. 4+9. 24kg kb for lunges. Grossly underestimated how tough those lunges would be after the squats. Broke every rd up 10/10. Probably should have gone with 20kg bells.
Super good surprise on the weight for Part A! For Part B, you still hung in there with the weight you used – respectable score!
If A2 was not challenging, is that a sign of good mobility/shoulder health? Or simply doing the exercise wrong?
Could be either. Was your lumbar pressed into the wall? If so, then good shoulder health. If not, you were doing it wrong. 🙂