Big Hope For My Last Day

Last day training at CrossFit Carioca for now, will have to see what my timetable is this semester to see if I can get in some training...

Pre:
90 double unders
5 x 250m row w/ 3 min rest each set
48-47-46-45-49 sec

Running drills
2 x 250m run
3 x 3 Muscle-ups

WOD:

5 x 4 Hang power snatch @50kg

Then:

CrossFit for Hope (a benchmark WOD)
3 rounds for REPS:

1' Burpees
1' Power snatch @75lb
1' Box jumps @24"
1' Thrusters @75lb
1' Chest-to-bar Pull-ups
1' Rest

Rd1 = 76
Rd2 = 74
Rd3 = 64
TOTAL = 214 reps

Post:
2 x 10 GHD sit-ups
3 x 4 HSPU (abmat and bumper plates)

Bear Minimum

Pre:
60 calorie row - 3.12
10 front squat @PVC
10 sit-ups
10 push-ups
10 back squats @PVC
10 v-ups
10 wide push-ups
10 o/h squats @PVC
10 hollow rocks
10 narrow push-ups


WOD:

Find 1RM Bear complex
5-3-1-1-1-1-1
20-40-50-60-70-75-80kg

5 rounds for TIME:
10 thrusters @40kg
10 toes-to-bar
10 box jumps @24"

11.20

Fit For The Weekend

Pre:
2 rds of:
10 push-ups
10 pull-ups
10 squats
1' double unders

shoulder mobility

WOD:

Find 1RM OH Squat
10-5-5-1-1-1
20-40-40-60-70-75(f)

Then:

For TIME:
250m run
21 Slam ball clean to over shoulder @30lb
21 Pull-ups
250m run
15 Slam ball clean to over shoulder @30lb
15 Pull-ups
250m run
9 Slam ball clean to over shoulder @30lb
9 Pull-ups

8.55

Shoulder Up

Pre:
100 double unders
Shoulder mobs (3 directions)
3 x 10 Deadlifts (PVC/ 20kg bar/ 20kg bar with band under feet)
Practice headstand knees on elbows on abmat
    - raise one leg at a time
    - raise both legs
    - kick out to push-up position

WOD:

Deadlift
5-3-2-1-1-1
60-100-110-120-130-140kg

Then:

21-15-9 reps for TIME of:
Squat clean & jerk @40kg
HSPU (head on abmat)

12.50

Metcon Warm Up

Pre:
For TIME:
1000m row
2km run (6 blocks)
200 double unders

21.00

WOD:

A - 12 min AMRAP
10 OHS @40kg
10 pistols
10 toes-to-bar

Rest 3'

B - Tabata deficit push-ups (hands on plates)


A - 154 reps
B - 53 reps

Snatch Attack

WOD:

EMOM for 16 mins:

1 Hang snatch

1 Low hang snatch (from knee)

1 Full snatch

(all squat snatches @30kg)

Then:

3 Rounds for REPS:

1' Max squat snatches @30kg

1' Max burpees

1' Max thrusters @30kg

1' Max pull-ups

1' Rest

152 reps

Total must have been nearly 80 squat snatches at 30kg. Overall I guess 80% of them were decent. Quality practice in the EMOM allowed for better form in the Metcon.

Shoot and Run

18/7 - no internet last night

Pre:
20 jumping jax
2rds of:
10 push-ups
10 pull-ups
10 tuck jumps
10 burpees
30 sec handstand hold against the wall

Skill:
Wall ball shot practice (position/performance points)

Strict muscle-ups (rings above max reach)
3 (singles) - 2 (without dropping from rings)

WOD:

Single Dumbell Squat Snatch (4 tries to find 1RM)
16-20-25-30kg
(right side ok, left side a bit dodgy due to shoulder / mobility not 100% for this move!)

Then:

For TIME:
Run 3 laps around the block (750m)
21 Wall ball shots @10kg
Run 2 laps around the block (500m)
15 Wall ball shots @10kg
Run 1 lap around the block (250m)
9 Wall ball shots @10kg

11.02

Post:
Foam roll quads
3 kipping m-ups

One by One (T2B)

Pre:
1000m row - 3.39

2 rds of:
5 Dbl KB Box squats (20-24kg)
10 Glute ham raises

2 rds of:
10 wall ball shots @20lb
10 slam balls (clean & over the shoulder) @30lb
10 burpees
10 wall ball sit-ups

WOD:

21-15-9 reps for TIME of:
SDHP @35kg
Burpees

3' rest

21-15-9 reps for TIME of:
Front squats @35kg
Toes-to-bar

5.20 & 6.58   =   15.18 total with rest

Clean up

Pre:
3 rds of:
10 wall ball cleans @12kg
10 sit-ups w/ 12kg wall ball
10 back extensions
10 push-ups
Then:
250m run

2 x 10 Hamstring raises (partner blocking feet, extending knee as far as possible then come back         without putting hands on floor)

WOD:

Deadlift
10-10
20kg bar - 20kg bar w/ black band
5-5-5-1-1
60kg-80kg-100kg-120kg-130kg

Then:

21-15-9
Cleans @50kg
20-20-20
Over the box jumps @ 24"

7.55

Double KB press
5-5-5
16-24-24kg

Chelsea 1:0 Sam

Pre:
3 x 12 glute ham raises
500m run
10 knees to elbows
10 squats
10 push-ups
10 good mornings
3 x 30" handstand against the wall

WOD:

Back Squat
5-3-1
70-80-100kg

Then:

Chelsea (CrossFit benchmark WOD)
EMOM for 30 min
5 pull-ups
10 push-ups
15 squats

10 rounds - push-ups got me
(underestimated this and its definitely not like Cindy, not good to do detrained either!)

Squatted Out

Pre:
3 rds of:
10 push-ups
10 squats
10 pull-ups
10 v-snaps
1min of double unders

WOD:

Bench Press
10-5-5-5-5-3-3
20-40-50-60-60-80-70kg
(shoulder didn't feel good)

Then:

7' AMRAP of:
6 SDHP @35kg
6 Power snatch @35kg

3' rest

3 rds for TIME of:
6 Pistols
12 Thrusters @35kg

83 reps + 4.38

Low Wall Ball

Pre:
90 double unders
500m run
3 x 10 squats
      10 hollow rocks
      10 sit-ups
Banded overhead distraction mob
Banded anterior hip capsule mob

3-3-3 o/h squats
pvc-20kg-40kg


WOD:

Deadlift - 15 mins to do 3x5 increasing weight then 3x3 @5RM
60-100-120kg then 3x3 @120kg

Then:

5 rounds for TIME:
21 Wall ball sit-ups @9kg
7 O/H squats @40kg

9.03

Post:
1x5 Dbl KB press @20kg
1 strict muscle-up
Trigger Point roll TFL and lats

Beat the Clock

Pre:
500m run
10 squats
8 double KB presses @16kg
Greatest stretch in the world

With a partner

2 x 10 banded good mornings
       plank on one arm and one leg (same side) while partner completes 10 reps

2 x 15 push-ups
       hollow body position while partner completes 15 reps

Practice WOD movements


WOD:

Work up to a heavy push jerk in 15 mins
5-5-5-5-3-2-1
20-40-50-60-70-75-80kg

18-15-12-9-6-3 reps for TIME of:
Squat clean @40kg
Toes-to-bar
Box jumps @24"


18.31  

Again picked the lower weight to complete in 20 min time cap at a higher intensity - RX was 60kg - and it worked, felt good too, no need to rush getting back into it and risk injury...

14.5 Revisited?

Pre:
500m run
4 x 100m sprint

WOD:

Tabata thrusters @30kg
2' rest
Tabata burpees

56+46 = 102 reps

Going for intensity rather than strength/failure - thrusters were 8 rounds of 7 reps

Post:
3 pull-ups
3 muscle-ups

Quad/IT band smash
Shoulder hand behind back stretch with band

Carioca Comeback

WOD:

Back squat  10-10-5-3-1-1
20-40-60-80-90-100kg

Then:

50 sit-ups
40 push-ups
30 wall balls @20lb
20 toes-to-bar
10 pull-ups
20 SDHP @35kg
30 push press @35kg
40 squats
50 double unders


15.58   (started about a min late)