PERFORMANCE
Warm-Up.
“Mind Muscle” Hip Internal Rotation for Squatting
Followed by…
(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Scapular Pull-Ups x 5-7 reps
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Pull-Ups x 3-5 reps
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Chest-to-Bar Pull-Ups x 3-5 reps
Followed by…
Three Sets:
1 Cluster* + 1-2 Thrusters
(Start light and build each set to your working weight for Part B)
*A cluster = 1 full clean from the floor and receiving in the squat then driving the weight overhead (like a thruster).
Then…
A.
Take 20 minutes to build to a 1-RM Front Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
B.
CrossFit Games Open Event 11.6, 12.5 & 18.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…
Scores to beat:
Mat Fraser = 198 reps in 2018
Kara Saunders = 201 reps in 2018
Josh Bridges = 169 reps in 2011
Camille Leblanc-Bazinet = 173 reps in 2012
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row/Jog In Place
20 Alternating Deep Lunge Mountain Climbers
15 Superman Punches
10 Divebomb Push-Ups
5 Inchworms
30 Seconds of Down Ups Breathing Only Through Your Nose
Rest 60 Seconds
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 18 minutes (6 sets of):
Station 1: 16-20 Front-Racked Alternating Reverse Lunges
Station 2: 60 Seconds of Max Reps Burpee Tuck Jumps
Station 3: Rest
When the running clock reaches 35:00, perform the following…
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: Right Leg Single-Leg Glute Bridges x 10-15 + Hold the Remainder of the Minute
Station 2: Left Leg Single-Leg Glute Bridges x 10-15 + Hold the Remainder of the Minute
Station 3: 30 Seconds of Weighted Right Side Plank
Station 4: 30 Seconds of Weighted Left Side Plank
Station 5: 30 Seconds of Band Pull-Aparts
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A) 135 (3), 155 (2), 185, 185, 185, 205 (failed), 185… can’t wait to get some change plates for the home gym!
B) 68:reps @ 95# and regular pull ups (my bad!)
1. Just worked up to a heavy in 20 minutes. 220 with good positioning.
2. Did strict chest to bar. 57
285 was my one rep today (no more weights) lifetime is 305
Workout was
15 thrusters 12 C2B
87 reps
Thrusters 105
Unexpected day off yesterday.
Yesterday’s
E10m for 40 min
AB 30’cal
800m run
50 DU
6:24, 6:31, 6:34, 6:39
Ouch!
It did hurt, but your times show you flew through it! Well done.
A. Up to 325. Lifetime PR of 335.
B. Done with 105 lb thrusters.
4 thrusters done on the round of 15.
66 reps I think.
Awesome number on the FS Mike! ?
A) 275, New PR for Front Squat!
B)108 reps. I must admit not all pull-up were chest to bar.
Congrats on the PR!
A. Front Squats 110#x3, 120×2, 130×1, 135×1, 140×1, 145×1, 150 (f,f) ***Not my day for FS! B. CFG Open Event – RX – 66 reps Thrusters @ 65# – All reps UB C2B – Done in singles ***This is 18 reps less than my best…but I decided to do the C2B on the BIG RIG. My son and his friends bought a Monster Rogue Rack and set it up in my gym. The bar is about 2 foot above my reach…so I actually have to jump from a step to get on the bar. It definitely gives me a much… Read more »
Well done on the metcon esp with the jumps each rep. You’ll have to send in a picture or video of your new setup to the group chat.
A. 3×140#/2×150/1×160/1×170/1×180/1×190/1×200(x)/1×200(x)
B. 73
Great work Anika..I’m soooo jealous of those FS!!!
Warmup
No front squat limited time
Thrusters + chest to bar pull-ups
100lbs
Total reps 113
Good work Jeremy, 113 is a solid effort!! ?
Thank you al! Wanted to get to the 21 set tbh. Moved well until I got to 18 haha
Yea tbh I had no idea how far I was going to get as I haven’t done this one before, but think next time I can do a much better job of pacing!
Jeremy..puttin up great numbers as always…love it!!
Haha thank you!
A *Modified intensity due to knee injury comeback. (No Belt)
95-115-135-155-185-215-235-245*
Going to use as my comeback PR. Lifetime 345. Off 100 pounds. And the 245 felt heavy. =-(
B. 75 Reps Rx
*Reg Kip for longevity. Sets of 3 the whole way for both movements.
How has the knee been feeling?
Not 100% but getting better everyday. Lot’s of TLC.
Back in our house safe and sound after our 2 month holiday, and nice to be back in my own garage gym again!! Warmup done Clusters and thrusters done up to 65kg A. Work up to 1RM front squat Got up to 125kg. Happy with that as it’s pretty similar to the last time I tried but that was a while back without too much focus on it. B. CrossFit games open workout 101 reps Had a look online for a reference for ‘amateur’ standards and 103 reps was 90% for my age group (40-45) so pleased to get close… Read more »
Welcome home!!! Great job on the workout!
Thanks Nichole ?
That must have been an amazing feeling being back in your own gym?!! Great work Al!
Yea it sure is Candy!! ?
Welcome home and great work in the metcon! That’s a great showing!
Thanks Mike ?