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

Tim Babcock 05-05-2020 03:56 PM

Re: The Shed 'O Pain
 
Warm-Up:
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Two sets of:
Ring Row x 30 seconds
Over/Under Barbell x 5 reps in each direction
Then…

A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg 30# DB held goblet style
Rest 30 seconds after each leg
Stability Ball Hamstring Curls x 15 reps
Rest 60 Seconds
Neutral Grip Inverted Rows 8 reps
Rest 60 seconds

B.
For time:
40 Wall Ball Shots 20#
20 Box Jump-Up and Step Downs 20”
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs
17:35

A few stretches to cool down.

Tim Babcock 05-06-2020 11:02 AM

Re: The Shed 'O Pain
 
2 problems
2 Turkish Get Ups 35, 44, 53, 62, 70#
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. Open Hang on Blue Sloper Rock Prodigy: 3 sets of 3-6-9 45#
2. Full Crimp 3 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, 0,

Worked in:
deep squat holds
10 sets of 10 push ups

Tim Babcock 05-07-2020 01:36 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

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar wrist extensions

Rogue Echo Bike
Tabata Protocol
20/10 seconds x 8
51 calories

Banded frog stretch
Couch Stretch
Deep Squat Hold

Tim Babcock 05-08-2020 08:23 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

30 minutes EMOM
1. 15’ rope ascent
2. 15 push ups
3. 15 air squats
4. 15 Bulgarian Goat Bag Swings 45# KB
5. 6 Ab Wheel Roll Outs
6. 15 Double Unders
5 rounds

Banded frog stretch
Couch Stretch
Deep Squat Hold

Lower body Foam Roll-5 minutes

Nice relaxing session

Tim Babcock 05-09-2020 08:28 AM

Re: The Shed 'O Pain
 
3 problems
Scapular Push ups x 10 reps
Band pull aparts x 10
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. Open Hang on Blue Sloper Rock Prodigy: 3 sets of 3-6-9 53#
2. Full Crimp 3 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, 0,

Worked in:
deep squat holds

Tim Babcock 05-10-2020 07:38 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

2-3-5-2-3-5–2-3
Trapbar Deadlift 175, 195, 205#
Ring Dips
Inverted Neutral Grip Rows 10, 20, 30#
Ab Wheel Roll Outs

10 Minute EMOM
Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat

Banded frog stretch
Couch Stretch
Deep Squat Hold

Tim Babcock 05-12-2020 09:34 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

10 rounds of:
15 kettlebell swings 44#
5 goblet squats 44#
1 ring muscle up
A new round every 2 minutes.

Rogue Echo Bike
10 calories :39
20 calories 2:50
30 calories 5:57
20 calories 8:25
10 calories 10:00
1 minute rest between efforts

Banded frog stretch
Couch stretch
Deep squat hold

Tim Babcock 05-13-2020 03:27 PM

Re: The Shed 'O Pain
 
2 problems
2 Turkish Get Ups each arm 35, 44, 53, 62, 70#
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. Open Hang on Blue Sloper Rock Prodigy: 4 sets of 3-6-9 53#
2. Full Crimp 4 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -10, 0,

Worked in:
10 sets of 10 push ups
Deep Squat holds
Hero pose

Tim Babcock 05-14-2020 06:48 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:
Kettlebell RDL x 5 reps
30-60 seconds rest
Kneeling One-armed KB Press x 5 reps each arm
30-60 seconds rest
KB Rows x 5 reps each arm
30-60 seconds rest

5 rounds of Cindy
5 pull ups
10 push ups
15 air squats
6:52

Banded hip stretches

Tim Babcock 05-15-2020 05:05 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

30 minutes EMOM
1. 15 rope ascent
2. 5 ring dips
3. 10 Skater Squats 5 each leg
4. 7 Ab Wheel Roll Outs
5. 15 kettlebell swings
6. 20 Double Unders
5 rounds

Banded Hip Stretches


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