PERFORMANCE

Warm-Up.

“Mind Muscle” Complete Snatch Warm-Up

Followed by…

Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving

*Every new line means take a short break before moving to the next movements

Then…

A.
Four sets of:
Deadlift x 6 reps @ 75% of 1-RM Deadlift
Rest as needed

B.
“The Devil’s Advocate”
Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil’s Presses (50/35 lbs)

*Compare results to February 25, 2021.

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Chris
Chris(@christopher_m_capozzi)
October 26, 2021 9:56 am

A) 245

B)
@ 35#

9:35

Janelle Winston
Janelle Winston(@AKwinst)
October 25, 2021 9:05 pm

A. Gymnastics

B. Scaled to 25# dbs

7:38

Mike Slagle
Mike Slagle(@mike_slagle)
October 25, 2021 5:10 pm

Hotel Wod
2.5 mile warmup on the bike

three sets of 6 SLOW goblet squats 50 lb db @10,10,X,0

EMOM
10 HPC done with 50 lb db
20 Vups
40 sec plank hold
1 min rest

2.5 mile cooldown on the bike

Barefoot Squatter
Barefoot Squatter(@Cfu2017)
October 27, 2021 2:18 pm
Reply to  Mike Slagle

that is absurd discipline holding those 10 counts down and then at the bottom

Logan Harris
Logan Harris
October 25, 2021 4:58 pm

A. 4 sets at 320#
B. 7:41 Rx – that got me. Those devil presses are aptly named!

Al F
Al F(@frasersailing)
October 25, 2021 10:11 pm
Reply to  Logan Harris

Super quick Logan!!! 👊

Barefoot Squatter
Barefoot Squatter(@Cfu2017)
October 27, 2021 2:43 pm
Reply to  Logan Harris

fortunately i don’t have 2 50# db’s to know what those devils presses are like – fantastic work

Caleb Cortez
Caleb Cortez
October 25, 2021 3:38 pm

A. 300lbs
B. 9:02 RX

Mugu
Mugu
October 25, 2021 3:38 pm

Holy cow
6×4 deadlifts all at 285 (all the weight I got)

Devils Advo
7:50 RX

Yucky

Al F
Al F(@frasersailing)
October 25, 2021 10:10 pm
Reply to  Mugu

Blazing fast Mugu!!!

Kortney
Kortney
October 25, 2021 3:30 pm

8:25 Rx

Anika Tipton
Anika Tipton(@anikatipton)
October 25, 2021 3:26 pm

Only time for B: 10:06

Eric Hulderson
Eric Hulderson(@ehulders)
October 25, 2021 2:18 pm

DL 4×6 305#

Devils Advocate: 8:55
AB 20 cal, 50# dp

Allen Montijo
Allen Montijo
October 25, 2021 2:17 pm

11:47

Jeremy Hammock
Jeremy Hammock(@jhammock)
October 25, 2021 1:01 pm

DL 4-6 285

3rds
Row 20 cal
10 devil press 40s
8:56

Candy Olkey
Candy Olkey(@clolkey)
October 25, 2021 11:04 am

Mind Muscle Hip Hinge Warm Up + shoulder mobility drills A. Deadlift x 6 @ 75% x 4 sets – 190# DOG (based off 250#) B. The Devil’s Advocate – 9:35 3 Rounds 15 Cal AB – 1:2 / 1:44 / 1:49 10 DB Devi’s Press @ 25# DBs – all UB ***Didn’t do this in Feb and don’t have any record of ever doing it. I decided to scale the DB weight because I’m pretty sure the goal here isn’t to tear the shoulders and/or lower back up. For some reason I have a tough time getting good glute… Read more »

Last edited 2 months ago by Candy Olkey
barefoot squatter
barefoot squatter(@Cfu2017)
October 25, 2021 9:28 am

Looking at my log we did “Devil’s Advocate” on Feb 25 with Snatches for A, so maybe that’ll be for tomorrow?
A – 4 x 6 @ 265# (double overhand grip with 2:00 rest)
B – done as 3 RFT – 20 burpees > 10 burpee American swings @ 50#
(kept it consistent to the movements from 2/25 for comparison sake)
6:46 vs 7:24 in Feb

Candy Olkey
Candy Olkey(@clolkey)
October 25, 2021 11:06 am

Congrats on the PR BFS!

Barefoot Squatter
Barefoot Squatter(@Cfu2017)
October 27, 2021 2:40 pm
Reply to  Candy Olkey

ty! pleasantly surprised for a monday

Mugu
Mugu
October 25, 2021 1:29 pm

Hopefully they program a nice hamstring and lower back warm up for the snatches

Barefoot Squatter
Barefoot Squatter(@Cfu2017)
October 27, 2021 2:40 pm
Reply to  Mugu

LOL!!

Logan Harris
Logan Harris
October 25, 2021 4:57 pm

Nice work!

Barefoot Squatter
Barefoot Squatter(@Cfu2017)
October 27, 2021 2:41 pm
Reply to  Logan Harris

thx – was quite surprised considering i was still groggy from a sat nite wedding

H James
H James
October 25, 2021 8:37 am

A. DL 375
B. 8:10 RX

Jake R
Jake R
October 25, 2021 8:06 am

Deadlifts 4×6 235lb
WOD 13:03 Rx

Shan
Shan
October 25, 2021 7:01 am

M55

DL @ 220lbs

WOD 29 cal row. 35lbs
16:17
Slow, very slow and steady

Shan
Shan
October 25, 2021 10:43 am
Reply to  Shan

Oops, I did 4 rounds instead of 3 for the WOD.

Last edited 2 months ago by Shan
Candy Olkey
Candy Olkey(@clolkey)
October 25, 2021 11:09 am
Reply to  Shan

Overachiever…😂!! Great work Shan!

Al F
Al F(@frasersailing)
October 25, 2021 5:13 am

Warmup done ✅

A. DL 4×6 @150kg

B. FT ‘The devils advocate’ 3rds of
20 cal row
10 DB devils press @2×22.5kg

8’42

Wasn’t too bad this one, kept the rows pretty steady around 1 min and then pushed on with the devils presses

Candy Olkey
Candy Olkey(@clolkey)
October 25, 2021 11:10 am
Reply to  Al F

Holy smokes Al…well done!!

Al F
Al F(@frasersailing)
October 25, 2021 11:47 am
Reply to  Candy Olkey

Thanks Candy, great time yourself!! 👊

Mugu
Mugu
October 24, 2021 4:27 pm

Interesting snatch warm up for deadlifts, but keep your secrets, Invictus.

Janelle Winston
Janelle Winston(@AKwinst)
October 24, 2021 5:24 pm
Reply to  Mugu

😂😂😂😂