Week #2...

Mobilize...

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STAMINA SQUATS

EMOM x 10m (5 rnds):

1 = 4 Front Squats

2 = 8 Back Squats

57% of 1 RM Front Squat

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SNATCH PULL COMPLEX (Tech)

5 Sets:

1 Pausing* Snatch Pull (arms do not break, but shoulders shrug)

2 Snatch Pulls

*1s Pause @ Knees

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NO AIR

For Time:

42 Pull Ups

21 Power Snatches

30 C2B Pull Ups

15 OHS

12 Bar Muscle Ups

9 Squat Snatches

(95#/65#)

Stan ~ did NO Air, but do not know time

tb ~ 155# Squats / 135-155-175-185-195 Snatch Pulls / 13:12

No Air Breakdown

42 (15-12-9-6) @ 1:57

21 (8-4s--3s-3-3s) @ 4:28 (2:31)

30 (6-6-6--6-6) @ 7:24 (2:56)

15 (UB) @ 8:33 (1:09)

12 (----6--3-3) @ 12:19 (didn't even start the 6 reps till 9:40, over 60s resting after OHS!?!? / 3:46...2:39 once I started BMU's)

9 (UB) @ 13:12 (0:53)

Get it done...

Turkey Day was great! Now time to get back at it!!!

Mobilize...then...

2 Rnds: 

60s Row

30s Active Samposon

30s Inchworm to Push Up

30s Spidey & Reach

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RING MU Benchmark

25 Ring Muscle Ups for time* (15m Cap / No more than 5 Rnds)

* At the start and every 3m, perform:

300m Row + 4 Burpees over Rower...

With Remaining Time, perform as many Ring MU as you can.

Continue until you reach 25 Ring MU

------------------------------

SIDE EFFECT A

AMRAP in 10m:

5 Deadlift (275#)

10 Cal Bike

25' HS Walk*

*Subbed 30s HS Hold against Band in a rack

Exactly 5 MIN REST

SIDE EFFECT B

AMRAP in 10m:

7 Deadlift (225#)

7 Kipping HSPU

200m Run

tb ~ 11:56 (8-6-5-6) / 4 Rnds (2:27-5:05-8:01) / 3 Rnds + 7 DL (All Belted)

3-3-2 / 2-2-2 / 3-2 / 3-1-2 MU Rnds

SE-A = 

2:27 = 1:03 - 2-1-1-1

5:05 = 55s - 2-1-1-1 (2:38)

8:01 = 42s - 3-1-1 (2:56)

10:00 = 36s - 5 - 30s on clock to finish (1:59)

Work...

In getting ready for Turkey Day, we will change this workout (Three Wise Men) to Turkey Dinner!

Mobilize / Flex for Warm-Up

2m Movement (Row, Bike, Run)

Pass Throughs

Wall Pec Stretch

Banded Hamstring

Couch Stretch

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With a BB:

2 Sets of this:

Clean Grip DL

Clean Grip High Pull

Propulsions

Shoulder Press

Push Jerk

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Prep Work

Work to Heavy Complex of:

2 Power Cleans

2 Front Squats

2 Push Jerks

(Try to get to the goal weight or higher for the day!)

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TURKEY DINNER (aka - CT - Three Wise Men)

Mashed Potatoes

AMRAP in 3min:

3 Power Cleans

3 Front Squats

3 Push Jerks

(115# / 80#)

3 Min Rest

Stuffing

AMRAP in 3min:

3 Power Cleans

3 Front Squats

3 Push Jerks

(135# / 95#)

3 Min Rest

Turkey

AMRAP in 3min:

3 Power Cleans

3 Front Squats

3 Push Jerks

(155# / 115#)

Ladick ~ (80#) 6 Rnds + 3 reps / (95#) 4 Rnds + 1 rep / (115#) 2 Rnds + 7 reps 

(12 Rnds + 11 Reps / 119 Total Reps)

Pyan ~ (95#) 4 Rnds / (115#) 3 Rnds / (135#) 1 Rnd + 6 reps 

(8 Rnds + 6 reps /  78 Total Reps)

tb ~ (115#) 5 Rnds + 8 reps / (135#) 4 Rnds + 7 reps / (155#) 3 Rnds + 5 reps

(12 Rnds + 20 reps / 128 Total Reps)

Little sore...

Tough to get going today...

THEN...they ADDED something later in AM... we will push to tomorrow AM

Mobilize...

15min

Activation ~ 

2 Rnds:

45s Bike

6 Spidey & Reach

12 Cal Row

6 Walkouts

30s Handstand Hold Stretch

---------------------

TRIPLE SEC

For Time:

3 Rnds of:

12 Kipping HSPU + 12 TTB

...150 D/U...

3 Rnds of:

9 Kipping HSPU + 9 C2B Pull Ups

...100 D/U...

3 Rnds of:

6 Deficit Kipping HSPU (3.5") + 4 Bar Muscle Ups

...50 D/U...

tb ~ 26:12

Breakdown

1:26 - 8-4 / 12

3:27 - 4-4-4 / 12 (2:01)

6:57 - 5-4-3 / 12 (3:30)

D/U @ 9:54 (2:57 - 50-30-30-20-20)

6-3 / 6-3

6-3 / 3-3-3

17:34 - 3-3-3 / 9 (7:30)

D/U @ 19:50 (2:16 - 40-30-15-15)

21:54 - 6 / 4 (2:04)

23:43 - 6 / 4 (1:49)

25:22 - 6 / 4 (1:39)

D/U @ 26:12 (50s)

BB Started...

Pyan & Ladick were at practice...

Stan showed up and did the Main WOD!!!

Flew through it.

Mobilize

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STAMINA SQUATS

EMOM x 8:

Odd Sets = 5 Front Squats

Even Sets = 10 Back Squat

*50% Front Squat 1RM for Wt.

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SNATCH TECH

6 Sets of:

1 Low-Hang Power Snatch

1 Low-Hang Squat Snatch

*Work to heavy, but stay quick (60-65-70-75%)

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CHASING WATERFALLS

4 Rnds for Time:

30 Cal Row

30 Wall Ball (20#)

30 Alt. DB Snatch (50#)

*micro-goal-1 = work for high volume sets (2-3 breaks max)

**micro-goal-2 = slow-steady work... Which is against m-g#1

I have to say that the micro-goal went out the window after round #1

Stan ~ 22:05 (35# DB) Splits = 5:12 / 10:42 / 16:47 / 22:05

tb ~ 135# Stam. Sqt / 115-125-135-145-155-155 Snatch / 26:34

5:30 = 1:36.5 / 18--12 / 9-9--6-6

12:45 (7:15) = 2:02.8 / 9-9--6-6 / 18--6-6

20:05 (7:20) = 2:11.5 / 6-6-6--6--6+ / +6--12--6-6

26:34 (6:29) = 2:11.9 / 18-12 / 30 UB

BACK on the 'Train

CompTrain that is...

Back on the pro version...and going to try to do warm-up and mobilize a bit heading into the OPEN and Bullet Point Comp after the 1st of the year.

Drake was home for Deer Hunting so he got a workout in as well. He is doing a strength cycle right now and helping at Elk Mound for Power Lifting... Gonna try to set them straight about multi-sport lifting and focus on athletes vs. PL as a single sport. They have had some "athletes" give-up" sports for PL, but their coaches have not been Asst. Coaches of other sports...they are "POWER LIFTING" Coaches...

That (typically) does not work-out well!

Easy Mobility and Warm-Up

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WAR HAMMER

For Time:

800m Run

21 Burpee Box Jump-Overs (24")

800m Run

21 Clean & Jerks (155#)

800m Run

21 Burpee Box Jump-Overs (24")

800m Run

*Two-Footed Take-Off Required for Rx Burpee Box Jump-Over... Can step down, but the jump up to box must be jump, not a step-up!

tb ~ 31:36

Run @ 4:07

21 BBJO @ 7:49 (14 - 7 slow & steady, but break at 14)

Run @ 12:30 (R-W)

21 C&J @ 18:30 (all singles but clusters of 3 quicker then breaks)

Run @ 23:53 (R-W)

21 BBJO @ 26:43 (slow & steady)

Run @ 31:34 (R-W, but more run to finish)

Good Day...

Warm-Up

Bergener Warm-Up

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HANG SQUAT SNATCH COMPLEX

5 Sets:

1 Pausing* High-Hang Squat Snatch

1 Pausing* Hang Squat Snatch

1 High-Hang Squat Snactch

1 Hang Squat Snatch

*Pausing 1 sec at start and 1 sec at the catch.

----------------------

LITTLE FOOT

AMRAP in 12m:

25 D/U

9 TTB

25 D/U

9 Hang Squat Snatch (95/65)

------------------------

Ladick ~ (20 D/U & 75#) 4 Rnds + 49 Reps

Stan ~ (50 Singles / 85# HSC) ~ 4 Rnds + 6 HSC (-3 from 5 full rnds)

Pyan ~ (25 Speed Steps / 75# / Sit Ups) ~ 4 Rnds

tb ~ 5 Rnds + 20 D/U

1:45 / 4:28 / 7:00 / 9:36 / 11:45

1:45 / 2:43 / 2:32 / 2:36 / 2:09 ~ possibley should have shot for 1 rnd every 2:30... Not sure, but I may have been able to manage that...

9's were all UB... Rnd 3 & 4 were 15-10 for D/U's just to try to keep HR down

DeLoad my @$$

We have done this little burnner (DOCE) 3x's before:

June, 27, 2017 (1st Time)

Nov. 8, 2017 (2nd Time)

July 13, 2018 (3rd Time)

Just as tough as I remember... And I am 2+ years older... OUCH!

Mobilize + Specific Warm-Up:

Specific WU = 

3 Rnds of:

9 Cal Row

6 PC @ 95 (1st Rnd)

4 PC @ 115 (2nd Rnd)

2 PC @ 135 (3rd Rnd)

3 Burpee Box Jump Overs

REST 90s b/t Rnds

---------------------------

DOCE

3 Rnds of the Following:

AMRAP in 4min (4m Rest b/t Rnds)

27 Cal Row

21 Power Cleans*

15 Burpee Box Jump-Overs (24/20)

* Decreasing Wt. Each Round

135-115-95 Men

95-80-65 Women

(Scale as needed)

Ladick ~ 115-95-75 / 20" ~ 60 Reps(12 BBJO) / 58 Reps(10 BBJO) / 1 Rnd (63 Reps)

Stan ~ 115-95-75 / 20" ~ 56 Reps(8 BBJO) / 59 Reps(11 BBJO) / 1 Rnd (63 Reps)

Pyan ~ Rx Wts / 20" ~ 42 Reps (15 PC) / 43 Reps (16 PC) / 42 Reps (15 PC)

tb ~ Rx ~ 57 Reps (9 BBJO) / 59 Reps (11 BBJO) / 1 Rnd (63 Reps)

Row & PC's ~ 

1:00.5 / 135# = 7 - 4s - 7 - 3s

1:15.4 / 115# = 8 - 4 - 3s - 6

1:05.7 / 95# = 14 - 3s - 4

Those damn burpees!!! S-L-O-W...

Step-down, step-up and then step-up on box vs. Jump!!! Saved the back!!!

De-Load

Just in time for Thankgiving! De-Load...

Mobilize / Stretch / Move

-----------------

Pausing Back Squat Complex

5 Sets of the following:

1 Pausing Back Squat (2s @ Bottom)

2 Back Squats

* perform 30% of Max Strict HSPU b/t Sets

---------------------------

DRIFT AWAY

AMRAP in 15:

50 Cal Bike

50 Single DB Clean & Jerk (50/35)

50 Single DB Reverse Lunges (50/35)

50 Deadlifts (205/155)

Stan ~ 235# / 1 Rnd + 32 Cals (35#/135#)

Pyan ~ 235# / got to C&J (35#)

Ladick ~ 190# / 1 Rnd (35#/135#) 13:15

tb ~ 225# (no belt) / 20 DL (185#) 3:55-10:22-13:24

broke the C&J into 5 Rt + 5 Left then rest...so sets of 10's

50 UB Step-Back Lunges

DL = 9 + 4 singles + 7

WOW...

1000 Step Ups will make you S-O-R-E!!!

Still feelin' it!

Today...on the lighter side

Gymnastics Stamina

For Time:

100 D/U

50' HSW*

80 D/U

50' HSW*

60 D/U

50' HSW*

40 D/U

50' HSW*

20 D/U

50' HSW*

*Sub whatever you feel you can do / need

THE LANDLORD

AMRAP in 12m:

35 D/U

9 DL

7 Hang Power Cleans

5 Push Jerks/Press

(155/105)

Pyan ~ 10:30 / Couple Rnds

Ladick ~ 10:58 / 5 Rnds + 9 D/U (95#)

tb ~ 8:30 (10' HSW) / 4 Rnds + 10 (1 HPC)

One-Thousand!

Holy Cow!!!

Mobilize

Benchmark

30 Ring Muscle Ups for Time

-------------------

FRONT SQUAT

3-1-3-1-3-1

3 @ 75%

1's @ 80-85-90%

-------------------

CHAD 1000x

For Time:

1000 Step-Ups

Slick = no wt / pick box height

Rx = 30#/20# / pick box height

Expert = 45# / 20" box

Stan ~ 44:20 (750 w/ wt. vest)

Daliege ~ 50 ish minutes (500 w/ 30# ball + last 100)

tb ~ 7:40 / 185 / 205-220-230 / 71:07 (800 @ 49:18* / 500 w/ 30# ball)

*had to go set-up meeting

Breathe!

Mobilize

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WAVE RUNNER

Every 5m x 6:

500m Bike

350m Row

200m Run*

tb ~ 

3:35 (48/1:15)

3:40 (50/1:12.5)

3:32 (44/1:20.1)

3:33 (45/1:18.6)

3:34 (43/1:22.1)

3:35 (44/1:20.1)

*200m was out of upper room down stairs, one lap on track and back up!

Nother Week...

Here we go...

Mobilize / Move

-------------

MAX SET

One Max Set of HSPU*

*sub HR Push Ups or Bar Dips if you need

Rest 1-2 minutes

One Max Set of STRICT Pull Ups*

*sub feet on bar Pull Ups if needed

----------------------------

SHOT CALLER

5 Rnds for Time:

21 Wall Balls (20/14)

18 Alt. DB Power Snatch (50/35)

15 Box Jumps

12 Pike Sit Ups

Pyan ~ 15 (HR Push Ups) / 8 (feet on bar) / 2 Rnds 

Ladick ~ 12 (Bar Dips) / 10 / 16:50 (35#)

Daliege ~ 7 / 10 / 15:17

Stan ~ XX / XX / 14:15 (30#)

tb ~ 10* (+2 PR) / 18 / 23:22 (Box Jumps were: 1&2 = 9 Jumps + 6 Step-Ups / 3&4 = 15 step-ups / 5 = 12 Jumps + 3 Step-Ups / Broke WB 7-7-7 / 8-7-6 / 8-7-6 / 12-9 / 15-6 / 15-3-3)

See this...

Mobilize & not nearly enough warm-up for this WOD...

Need a nice 10-15min heart rate warm-up for this!!!

-------------------------

UNDER THE SEA

For Time:

2000m Row

150 D/U

100 Bar-Facing Burpees

---------------

Gymnastic Strict

10-9-8...3-2-1 for Time:

Strict Pull Ups

Strict HSPU

Daliege ~ 24:19 (7:36 Row / 300 Speed Steps)

Stan ~ 25:00 (7:50 Row / Singles)

Ladick ~ 21:16 (8:00 Row)

Pyan ~ Almost finished...time to go...

tb ~ 22:20 (7:34 Row / 30-30-40-30-20 D/U) / 18:48

10 @ 1:39 (4-3-3)

9 @ 4:12 (3-3-3) / 2:33

8 @ 6:55 (3-2-2-1) / 2:43

7 @ 9:40 (2-2-2-1) / 2:45

6 @ 12:04 (2-2-2) / 2:24

5 @ 14:16 (2-2-1) / 2:12

4 @ 15:50 (2-1-1) / 1:34

3 @ 17:16 (1-1-1) / 1:26

2 @ 18:25 (1*-1) / 1:09

1 @ 18:48 / 23s

*tried 2 UB and failed at @2...cost me!!!

Wed

Mobilize

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WORK

AMRAP in 10m:

250m Row

25' Bearcrawl

3 Bar Muscle Ups

HS Work (Banded Work)

---------------------

THE FRAY

For Time:

800m Run

30 C2B

30 OHS (95/65)

400m Run

15 C2B

15 OHS

Ladick ~ 3 Rnds / 11:14 (75#)

Daliege ~ 3 Rnds / 11:30 (95#)

Pyan ~ 3 Rnds / ???

tb ~ 3 Rnds / 14:57 (95#) 4:30 (Run) - 7:18 (C2B) - 9:48 (OHS) after 30's...13:09 (Run) - 14:09 (C2B) 14:57 (OHS) 15 C2B & OHS were both UB...

30 C2B = 18-3-3-3-3 (2:48)

30 OHS = 18-12 (2:30)

Keep Moving...

Mobilize...

Thoracic Back and Low Back Stretch

Wall DL - Technique

----------------------

JUMPSUIT

For Time:

30-20-10

DL (185/135)

Box Jump Overs (24/20)

directly into...

10-20-30

KBS (70/53)

Cal Row

----------------------

ASSULT BIKE CONDITIONING

At the start (0:00), perform a 50 Cal Bike for time...

@ the 5:00 mark, perform a 40 Cal Bike for time...

@ the 10:00 mark, perform a 30 Cal Bike for time...

Stan ~ 14:50

tb ~ 17:55 (10:15 for 1st half) / 4:05 / 3:05 / 1:55

Getting Ready

Time to get ready for the Bullet Point Open.

Quickly becoming a tradition for this crew!

Let's get more people involved...Fun for everyone!

(See previous Post - HERE)

Warm-Up

Mobilize

---------------

STRICT GYM

3 Rnds:

AMRAP in 2m:

15 Cal Row

Max STRICT HSPU in time remaining

directly into...

AMRAP in 2m:

50 D/U

Max STRICT Pull Ups in time remaining

~ 60s REST b/t Rounds

-----------------------

RUSH HOUR

On the 4m x 5:

20 Cal Bike

10 BB Facing Burpees

5 Power Snatch (95/65)

Stan ~ R.H. = Completed (approx 60s for bikes!)

Ladick ~ R.H. = 3 Rnds (65#)

Daliege ~ 6-7-7 HSPU / 10-11-12 Pull / R.H = 4 Rnds (95#)

Pyan ~ 12-8-7 Push Ups / 7-4-2 Pull Ups / R.H. = Did work...Getting better!!!

tb ~ 9-8-7 HSPU / 18-16-12 Pull / 

R.H. = 2:54 (1:30) / 2:49 (1:15) / 2:35 (1:05) / 2:39 (1:11) / 2:50 (1:19)

Round Time (Bike time)

Bullet Point Open 2021!

BulletPoint OPEN...

Begining to be a Tradition...

Register...HERE

or Check it out...HERE

Let's get as many people as we can registered... Be sure to use the Affiliate: CrossFit WR!!!

If we get at least 3 Male and 3 Female atheltes from our Affiliate, we can become a team...

Just top 3 Male and Female scores each workout!!! So you still compete as individuals...

Email me (tb) ... with any questions... or leave in comments below...