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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Tim Babcock 04-21-2020 12:59 PM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Back squats x 3 reps 115#
60 seconds rest
Dips x 3 reps 0, 5, 5, 10, 10, 15, 15, 20#
60 seconds rest
Supinated Grip Pull up x 3 reps 20, 15, 15, 10, 10, 5, 5, 0#
60 seconds rest

10 rounds of: EMOM
1. 10 kettlebell swings 53#
2. 10 push ups

Banded frog stretch

Tim Babcock 04-22-2020 02:14 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 2 Every 60 seconds
1. Open Hang on Large Campus Rung: 3 sets of 3-6-9-12 35#
2. Full Crimp 3 sets of 3-6-9-12 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20, -10, 0,

Worked in:
deep squat holds
100 Band Pull aparts

Tim Babcock 04-23-2020 01:25 PM

Re: The Shed 'O Pain
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

4 sets of:
Kickstand Trap bar Deadlift x 6 reps each leg 105#
60 seconds rest
Double KB Press x 6 reps 35# KBs
60 seconds rest
Neutral Grip Inverted Rows x 6 reps +10#
60 seconds rest

Rogue Echo Bike
2 miles for time
5:00

Banded frog stretch

Tim Babcock 04-25-2020 08:06 AM

Re: The Shed 'O Pain
 
1 problem
5 push ups
20 rounds

Tim Babcock 04-26-2020 08:05 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Goblet squats x 3 reps 72.5#
30-60 seconds rest
Kettlebell Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45#
30-60 seconds rest
Neutral Grip Pull up x 3 reps +20#
30-60 seconds rest

21-15-9
Rogue Echo Bike Calories
Burpees
9:41

Banded frog stretch
Couch stretch
Deep squat hold

Tim Babcock 04-28-2020 01:30 PM

Re: The Shed 'O Pain
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
Trap bar Deadlift x 5 reps each leg 185#
60 seconds rest
Floor Bench Press x 5 reps 115, 115, 125, 125, 135#
60 seconds rest
Neutral Grip Inverted Rows x 5 reps +20#
60 seconds rest

Reverse Tabata Protocol
10/20 work/rest x 8
33 calories

1 ring muscle up
20 flexbar wrist extensions
Deep squat hold
5 rounds

Tim Babcock 04-29-2020 02:34 PM

Re: The Shed 'O Pain
 
20 problems
10 sets of 10 push ups
5 sets of 10 pronators each arm

Tim Babcock 04-30-2020 02:24 PM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Double KB Front squats x 5 reps 35s
60 seconds rest
Dips x 5 reps
60 seconds rest
Campus Board L. Sloper x 2 laps
60 seconds rest

10 minutes:
Rogue Echo Bike
3.64 miles
109 calories
60 rpm for the first 5 minutes and 55-60 rpm second 5 minutes.

Banded frog stretch

Tim Babcock 05-02-2020 07:53 AM

Re: The Shed 'O Pain
 
2 problems
10 push ups + 10 Pronators every other round
2 Turkish Get Ups each arm every other round 35, 44, 53, 62, 70#
10 rounds

Tim Babcock 05-03-2020 08:10 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

4 sets of:
Kickstand Trap bar Deadlift x 6 reps each leg 125#
60 seconds rest
Double KB Floor Press x 6 reps 53# KBs
60 seconds rest
Neutral Grip Pull Ups x 6 reps +20, +#15, +10, +5
60 seconds rest

10 minute EMOM
Armor Complex consists of three movements, each performed with using a kettlebell in each hand: 35s
* Double Clean x 2 reps
* Double Strict Press x 1 rep
* Double Front Squat x 3 reps

Cool Down-A series of hip exercises/stretches from “Why You Have Hip Pain—and How to Treat It.” 10 minutes


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