A. Strict banded ctb pull up; 6-8 x 6; rest 2:00
B1. Inverted supine grip barbell row; 6-8 x 4; rest :30
B2. Prone KB drag through; 8/arm x 4; rest 1:00
30 minutes for quality
50' suitcase + waiter's carry/combo (24 in suitcase, 16 in waiter's)
:90 AB slow spin
50' plate pinch carry (25 or 35... we want tough but unbroken)
:90 AB slow spin
50' front rack + suitcase walk/combo (24kg in both)
C1. Seated towel toe curl; 20/foort x 3; rest :30
C2. Prone DB cuban press; 10-12 x 3; rest 1:00
Great stuff here. Loved the banded chest to bars and the different carries. Got 8+ rounds on the carries. Used a 70lbs KB on the drag through.
A. Squat snatch; 6-8 singles @ 83-90%; rest as needed b/w singles (no more than 3 misses allowed for the session)
Completed Sets: Three at 195, Three at 200. Had two misses at 195.
B1. Single arm DB split jerk; 2-3/arm x 5; rest :10 b/w arms, :30 before B2
B2. Split jerk; 3,3,3,2,2; rest 3:00
This was interesting! DB Sets were 55, 55, 65, 75, 100. Barbell sets were 185, 205, 215, 245, 265.
C. Sumo stance deadlift; 5,5,5,3,3; rest 3:00
These were fun! 275, 315, 365, 385, 390 (fail)
5 sets @ 85% effort , varying order per set
12 alternating DB snatch (50#)
20 cal row
7 CTB pull ups
50 double unders
10 burpees to 6" target
rest :90 b/w sets
Completed all work in 30:10.
D1. Wall glute iso march w/ 3s hold at top; 5/leg x 3; rest :30
D2. Half kneeling 90-90 external shoulder rotation; 10/arm x 3; rest :30
It's hard to not want to feel competitive in the CrossFit space. I really do enjoy conditioning work and doing 18.1 really sparked a fire. While I think my strength is my priority right now, I have decided that ultimately strategizing a long term plan for 2019 is what I'm thinking. I'm weary of setting goals, though, since I consider myself more process oriented than goal oriented. I'm working on a plan to be able to take a year off soon and just train to see if that can level me up a bit. I'm excited for my progress, where I'm going, and also tonights Open announcement.