//drop-in again at local CF box
WARM
1 min Airdyne
std warmup
MAIN
A. Work to 4x8 Deadlift at ~60-70% (I did more like 50%)
warm: 8x95, 8x135
main: 4x8x185
B. Work to a 4x8 OHPress at 60%
warm: 1x8x45
main: 4x8x65#
C. For time
{
100-80-60-40-20 SU
50-40-30-20-10 Abmat Situps
5-4-3-2-1 Wallwalk
}
17:25
//drop-in hyrox class at The Strip Crossfit in LV.
WARM
400m run
std warmup
MAIN
A. For time, 40min cap
{
1000m run
90 Lunges 45#plate
800m run
70 Thruster 25#plate (Rx was 45#, which I did for first 10 before scaling
600m run
50 burpees to plate
400m run
}
time: 28:14
//travelling rest of week, so did some variant of strength cycle for OHPress & Deadlift
WARM
400m run
1 min row
std warmup
MAIN
A. Work to 5x1@90% deadlift (my own programming at tail end of cycle)
warm: 10x95, 8x135, 6x185, 4x225, 3x255, 2x275, 2x305
main: 5x1x325 (just under 90% of 365)
B. work to 5x3@60% OHPress (deload week)
warm: 1x5x45#
main: 5x3x75#
WARM
400m run
2x
{
30s row
3 squatcleans 45#
3 pushjerk 45#
3 burpees
}
MAIN
A. 10min EMOM
{
2 SquatClean 135#
1 PushJerk 135#
}
warm: 3x95, 3x115, 2x135
main: 10 rds
B. 10min EMOM
{
20 cal row
15 PowerClean 135#
3 wallwalk
}
2 rounds + 20cal row + 4 PowerClean
C. 1min couch stretch per leg
//Am going to be travelling several days this week, so have to fit our Deadlift/BackSquat/OHPress strength cycle into Sun-Mon-Tues. The workouts weren't posted yet, so guessed on the progression and did backsquat today
WARM
500m row
stretches, airsquats
clean drills
MAIN
A. Warm up BackSquat, then do (?) 4x2 @ 90%, with 2.5 min between sets
warm: 10x45, 10x95, 8x135, 6x185, 4x225
main: 2x245, 3x2x255 (90% of 285)
B. Work to a moderate PowerClean + PushJerk CJ
3x95, 3x115, 3x135, 2x155, 1x165
WARM
500m row
std warmup
MAIN
A. 5 min AMRAP
pushups
Score: 88
1 min rest
B. 5 min AMRAP
Lunges
Score: 134
C. Partner WOD. 20min AMRAP
{
10 cal row (each)
10 burpees (each)
10 box jump over 24" (each)
10 DBSnatch (each) 35# (Rx was 50#)
}
5 rounds even, but went to 20:40 to finish
//Repeat of Open 20.5, which was a workout I really liked. Anything w RingMU's I'm a fan of, and I liked that you could segment it any way, which added a strategy element.
WARM
400m run
2x
{
1 min Row
20 walking lunge
30s bar hang
10 ring rows
2 spidermans/side
}
MAIN
A. CF Open 20.5. For time, 20min cap, segment any way
{
40 RingMU
80 Cal Row
120 Wallball 20#
}
Score 216
I segmented as:
2 MU, 10 WB, 2MU, 10 WB, 2MU, 10 WB, 1MU, 10WB, 20 cal row --> 7,40,20
2 MU, 10 WB, 1MU, 10 WB, 1MU, 10 WB, 1MU, 10WB, 20 cal row --> 5,40,20
1 MU, 10 WB, 0MU, 10 WB, 1MU, 10 WB, 0MU, 10WB, 25 cal row --> 2,40,25
1 MU, 15 cal row, 1MU --> 2, 0,15
Total = 16,120,80 = 216
Only 3 reps lower than my 2020 score. To be fair, there were prob a couple wallball that would have been no-repped.
B. 3 rounds, not for time
10 medball russian twist
10 plank KB pull-through
