Crossfit Brent: Road to the Crossfit Games

 BB Gymnastics

1) 5X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 5X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – a little heavier than last week, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength
Back Squat: 3X10 – heavier than last week, rest as needed.

Conditioning
ME Strict HSPU + ME Kipping HSPU
*Rest 30 seconds.
3 rounds for time of:
40 Double-Unders
20 Pullups
*Rest 30 seconds.
ME Strict HSPU + ME Kipping HSPU
*Rest 30 seconds.
3 rounds for time of:
40 Double-Unders
20 KBS 32/24kg
*Rest 30 seconds.
ME Strict HSPU + ME Kipping HSPU

Notes: For HSPU, perform as many strict reps as possible, then switch to Kipping—without coming off the wall—when you can do no more strict. HSPU should be performed with hands on 45# plates, and an Ab-Mat between the plates.

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Iced shoulder all day today and it hasn't felt this good in a while.  Continuing to power ice through next week or as long as necessary to maintain improvement.

Ate something at lunch today that liquified the stomach and caused cramping all day. Almost didn’t follow through with workout. Took it very light on BBG and managed to squeeze through strength and conditioning. Rough one on conditioning. Posting this a day late and feeling much better than I did for this wod.

BBG: Kept this light
1) 70kg
2) 90kg
3a) 50/55/60kg – went heavy on this and felt slight groin strain on last set of quack walks.
3b) 50/55/60kg – w/split static press instead of pp

S:
115kg (253#)

C: tough session, kbs were rough
HSPU: 11+7
DU/PU: 3:23
HSPU: 6+6
DU/KBS: 5:37
HSPU: 3+4