re: Daily CrossFit Thread: Workouts and other musings..

400m run
21 DL
400 m run
18 DL
400 m run
15 DL
400 m run
12 DL
400 m run
9 DL
400 m run
6 DL
400 m run
3 DL
400 m run
1 DL

Still couldn’t get it under 30 minutes.

Did workout number 3 last night from HIIBB and it gave me a stupid pump.

Going to do something that Ryan Posted on Instagram

10-9-8-7-6-5-4-3-2-1 with 50lbs
One arm db bench
One arm kb row
Toes to bars
Calories on the bike or burpees or double unders


Then 10-9-8-7-6-5-4-3-2-1

Dips
Close grip pushups
Overhead kb ext-53 lbs
100m overhead waiters walk with kbs
Double unders




I have noticed alot of these workouts are very similar to Brian alshure's giant set format & programming.

Main mover
Antagonist
Core
Cardio
Rest

Then supplemental or accessory work
Weakness of main mover
Antagonist
Cardio


Accessory
Huge super set for a certain number of rounds or time

I am really digging this style and will stick to it for sure through end of the year.

quote:

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A) Deadlift 3x3 across (TnG)
B) 7 min AMRAP Strict pull-ups (Scaled was ring rows)

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A) I hit 300 across
B) I did strict ring rows as horizontal as possible, got 47 reps



Today I think i want to do Oly but I can't make it to 5pm class.. may go during open gym.

WORKOUT OF THE DAY

A.) 3 SETS:

4-7 RING DIP OR DEFICIT PUSH UP
6/S ½ TGU *RESET AFTER HIP BRIDGE

B.) FOR TIME:

21-15-9

PUSH PRESS (115/75)
80 DOUBLES AFTER EACH SET





Didn't do Oly. Did this at 75lb.

quote:

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It is HOT

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You are not lying, almost died in the garage tonight.

Had
10 rounds-2 min rest between rounds
Power clean x 5 (115)
Kb swing- 10 down (53)
Burpees- 10 down

5 min rest

5 rounds- 90s rest
High pull x 8 (135)
1 min of sitting lateral raises on each- (10)
Ghd situps x 10
Assault bike- 10 cals

1 mile run
30 man makers
1 mile run
Then
3 X 20 leg extensions and leg curl machines

1) 4:34 Rx
2) 5:50 Rx
3) 6:10 Rx

Legs are still dead. Going from a sprint row to 40 squats always gets me on the GCF baseline workout.

You doing strength work alongside the HIBB?

quote:

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You doing strength work alongside the HIBB?

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Some but honestly mainly using hibb and adjusting as needed. Getting some type a of work in on the four big lifts weekly for sure. I needed a little break, I am dieting pretty hard and my neighbor is training with me and he needs this type of training right now, just because of his mental state with being overweight.

Today I have



I will add weighted chins to it also.

Will cut down that 4 min max row to 2.5 min though, I would never recover from 4.

Will add in some 100 lbs sandbag carries on the end for good measure.

Really enjoying this, very similar to brute body but it is more mixed module where brute is a more ppl+core layout.