SQUATS! “A) Back Squat; 2×2@65% 2×2@75% 2×2 @80% 2×1@85% Work up to a TECHNICAL SINGLE *IT MAY HAVE BEEN 85%! B) Back Squat Cluster; 3x(1/1) @ TECHNICAL SINGLE *Rest 0:30 b/t reps *Rest 3:00 b/t sets ” Up to 205 for a single. 185 for a double. Did the second part at 190. My right … Continued
AM PM “Speed Ladder (Alternate-Feet); A1) In-In-Out-Out; x2, rest 0:15 A2) Ali Shuffle; x1/direction, rest 0:45 x2-4 sets A1-A2 *Priority is accuracy. Only move as fast as you can keep your feet moving in the proper pattern Plyo; B) Pogo Jump, MR; 2×8, ret 0:30 C) Box Jump + Depth Jump onto Box; 4×3, rest … Continued
AM Plyos “A) Pogo Jump, SR; 3×3, rest 0:30 B) Scoop Toss; 10 total reps *rest as needed https://www.youtube.com/watch?v=fbswA4ZszEU” Lifts “Snatch Balance; 5×2@85% 3 Position Power Snatch: 2×1@60% 2×1@65% Work up to a Heavy set of this complex Snatch Push Press; 2×2@80% 5×2@85%” Gymnastics “A) 5 – Weighted (10lb vest) peg board ascents B) 10 … Continued
Did the gyms 3 person team workout (which meant I did a little more than a 3rd of) 42min. cap 50 pull ups 100 KBS 35# 150 air squats 50 pull ups 100 hand release push ups 150 wall balls 50cal row 100 burpees 150 slam balls (we got to 50) With a 400m run … Continued
And then this happened
“A) Back Squat; 2×2@75% 2×2@80% 1×2@85% Work up to a Heavy Double *Let’s call this a technical double! B) Back Squat Cluster; 3x(1/1/1) @ 85% of Heaviest Weight used in Part A *Rest 0:20 b/t reps *Rest 3:00 b/t sets” Got up to 195 for a double. If I shifted my ass up like I … Continued
Plyos “Speed Ladder (Alternate-Feet); A1) Zig Zag (In-In-Out) + Forward Paralette Hops; 1+5, rest 0:15 A2) W-Weave + Lateral Paralette Hops; 1+5/direction, rest 0:45 x2-4 sets A1-A2 Plyo; B) Pogo Jump, MR; 2×5, rest 0:30 C) Depth Jump; 8:00 to find Max Height *Use a haning ring for a target https://www.youtube.com/watch?v=Ka-Jiodx1Nc” Lifting “Muscle Snatch: 2×2@60% … Continued
sooooo tired tonight. Did this anyways…
Plyos “A) Rocket Jump, SR; 3×3, rest 0:30 B) Seated Box Jump; 10 Total Reps *rest as needed https://www.youtube.com/watch?v=WBp-H-PuczM” Lifting “High Hang Snatch + Snatch Balance; 5×2+2@75% of SN BTN Jerk: 2×2@70% 1×2@75% 3×2@80% *Superset each SET with a 30″” box jump Push Jerk Cluster; 2x(3-3-3), rest :20 + rest 3:00 *perform at about 80% … Continued
Globo Day! Hamstring curls, leg abductions, back extensions, obliques and this stuff: “A) Front Squat: 2×3@65% 1×3@75% 2×3@85% up to 155 B1) BB Reverse Lunge: x6/side@MTR, rest 0:00 105 B2) Stride Jump Crossover; x10, rest 1:30 x3 sets B1-B2” Man am I rusty!
Welcome home sweat fest. I think I was sweating wine and olive oil!
Quick little workout at Villa Albani CrossFit in Roma, Italy. 3 Rounds : Rest 1:1 25cal Assault Bike 20 UB Wall Balls 20 Russian KBS 20 UB Wall Balls 25cal Assault Bike Then some single leg hip extension and back extensions for accessory.
Had an awesome weekend competing on Lido de Jesolo beach in Italy. I met so many great people and look forward to calling them friends from now on. Rather than bore you with all of the workouts I will overwhelm you with pictures!
Last quick workout before boarding the plane to Italy!
Finished up the camp with Jeff today: Accessory 3 Rounds 15 Reverse Hyper 14 antirotation hollow hold band punches Gymnastics “A) 10 – From straddled stand on parallettes, press to HS + 6sec HS hold. Attempt to lower down to L-support, even if you fail B)10 x Ring complex – 1 strict MU + press … Continued
Taught a seminar with Jeff Evans at CrossFit Redline this whole weekend. Very fun and I think we learned where we need to improve a lot! Accessories “A1) Back (NOT Hip) Extension on GHD; x6-8 A2) Hollow Hold; 0:20-0:40 x3-4 sets A1-A2 B) Paused, SL Glute Bridge; 3-4x 8-10/side *Hold extra weight across lap if … Continued
AM aerobic work ^ Plyos Agility; A) T-Drill; 8:00 of Practice, rest as needed *stop and pause in “”ready”” position at each cone Plyo; B) Lateral Box Jump; 5×4 (2/side); rest 0:30 https://www.youtube.com/watch?v=dyvh5AxOkzs” Lifting “A) Push Jerk; 3 Rep Technical Max + B) Push Jerk Cluster; 2x(3-3-3), rest :20 + rest 3:00 *perform at about … Continued
Strength A1) DB rear Foot Elevated Split Squats w/ slow Eccentric: xME/side *Use same weight from Last week and go for ME reps with good form A2) Split Jump, MR; x8, rest 2:00 x3 sets A1-A2 B) Belt Squat w/ KBs; 3×12, paused C1) S/L RDL, no wt; x8/side C2) Goblet Squat; x12 FAST reps … Continued
Plyos “*Use Plyo’s/Agility as a warm up for Weightlifting Segment Speed Ladder (Alternate-Feet); A1) In-In-Out-Out; x2, rest 0:15 A2) Ali Shuffle; x1/direction, rest 0:45 x2-4 sets A1-A2 *Priority is accuracy. Only move as fast as you can keep your feet moving in the proper pattern Plyo; B) Box Jump + Depth Drop; 4×3, rest 1:00 … Continued