CrossFit – Wed, Nov 2
CrossFit – Wed, Nov 2
Overhead Squat
20 minutes to establish: 3 RM OHS
Metcon (Time)
For Time:
800m Run
30 Ring Muscle-ups
800m Run
Timecap: 20 minutes
L1: Jumping RMU w/Dip
L2: 30 Pull-ups+30 Ring Dips
20 minutes to establish: 3 RM OHS
For Time:
800m Run
30 Ring Muscle-ups
800m Run
Timecap: 20 minutes
L1: Jumping RMU w/Dip
L2: 30 Pull-ups+30 Ring Dips
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
General Warm-Up
2:00 Cardio Choice
-
:20 Bend and Bow
10/10 Single Leg Toe Touches
:20/:20 Crossbody Lat Stretch
10 Glute Bridges (:02 hold at the top)
5 Inchworm Push-Ups
20 Alternating Down Dog Toe Touches
-
2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls):
10 Russian Kettlebell Swings
8/8 Single Leg Kettlebell Romanian Deadlifts @ Light Load
5 Up-Downs
-
Specific Barbell Prep
2 Sets: w/light loads
5 Barbell Romanian Deadlifts (Slow lower, feel the hamstrings load)
3 Deadlift Lift Offs to the Knee (Pause :02, keep the back angle)
3-5 Deadlifts @ 20x1 Tempo (Bar over mid-foot, lats set before the floor leaves), focus on breaking the bar off the floor
Loading Notes: Suggested loading and jumps for 3RM for the day.
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 65-70%
3 Reps @ 70-75%
2 Reps @ 80-85%
1-2 Reps @ 90%
-
Then make a jump to around 92-95% for a 3RM Attempt
Every 3 mins x 6 sets…(18 min)
6 Burpees
18 Alternating Dumbbell Snatches@50/35
7 Toes to Bar
9 Goblet squats
Complete all movements in under 3 mins.
EX: If you finish in 2:05 rest in the time remaining.
Score is time each round is completed.
For Quality:
3 Sets:
12/12 Poliquin Step-Ups
1:00 Sorenson Hold
Intent: Stabilize the lower back, reinforce unilateral loading in for the knees and hips and round out the body going into the weekend.
For time
3rds:
200 M Run
8 Power Cleans@135\95
4 Push Press
8 Bar Facing Burpees
200 M Row
rest 2 mins
RX+ 155/115
General Warm-Up
1:30 Cardio Choice
-
2 Sets:
10 Glute Bridges w/1 sec pause at the top of each
10 Hollow Rocks + :10 Hollow Hold
16 Banded Good Mornings (Priming the Midline and Hinge for GHD and Devils Press)
-
Specific Dumbbell and Midline Prep
10 V-Ups
:15/:15 Single Arm Plank + DB Row to Chest Hold (light load)
8 Smooth GHD Sit-Ups @ Reduced Range (Shortened pad setting, hips stay down, no slamming into the back extension)
6 GHD Sit-Ups @ Working Range and pace (Confirming the pad depth you will use for all 5 sets)
-
2 Sets: Light Loads, Then Working Loads
6 Dual Dumbbell Deadlifts
6 Renegade Rows (3/3) (Feet wide, hips square, row without rotating)
3 Dumbbell Burpees
3 Dual Dumbbell Hang Power Snatch (Hips drive, punch to lockout with biceps by the ears)
Every 4:00 x 5 Sets
12 GHD Sit-Ups
4 Devils Press
Score = Average Time
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goal: 2:00-2:30 on / 1:30-2:00 off
Stimulus: Dumbbell Conditioning / Grip and Midline
RPE: 8/10
Primary Objective: Complete each set within +/- 10 seconds of each other.
Secondary Objective: Keep every movement unbroken across all five sets.
Level 2:
Every 4:00 x 5 Sets
12 GHD Sit-Ups
4 Devils Press
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Every 4:00 x 5 Sets
12 AbMat Sit-Ups
8 Renegade Rows from the Knees
4 Dumbbell Burpee Deadlifts
60 Single Unders
Dumbbells: 2 x 25/15lb (12/7kg)
Masters 55+:
Every 4:00 x 5 Sets
12 GHD Sit-Ups @ Reduced Range or 12 V-Ups
4 Devils Press
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Every 4:00 x 5 Sets
12 GHD Sit-Ups
4 Devils Press
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 4:00 x 5 Sets
12 V-Ups
4 Devils Press
48 Double Unders or 60 Single Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality:
3 Sets
:45 Doorframe or Rig Lat Stretch / side
:30/:30 Thread the Needle Thoracic Rotation
:45 Half Kneeling Hip Flexor Stretch / side
Intent: Decompress the lats, shoulders, and hip flexors after sustained grip, pulling, and midline loading across five sets.
For Quality:
3 Sets:
10-12 Feet Elevated Ring Rows
8/8 Bulgarian Split Squats 2121 Tempo
:30/:30 Tall Kneeling Paloff Press Hold
