A. work up to a 3RM
B. work up to a 10RM
2. OTM x 16
ODD: 3-6 reps of Elevated HSPU - Ninjas use parallettes, Beasts use plates
EVEN: 3-8 reps of C2B
If you need to work on strength do the HSPU and C2B strict. If you need to work on skill/coordination do the HSPU and C2B as kipping. This is a goat session - better to get less reps and work on a weakness.
3. Giant Set x 3
A. Strict Bent Over Rows, 6-8 reps
B. Banded Triceps Push downs, 15-20 reps
B. Band Pull aparts
No rest between movements, rest as needed between sets.
Bench Press Technique - Set up and Execution.
On the negative (lowering the bar) try to break the bar by externally rotating the shoulders.
On the concentric (lifting the bar) try to spread the bar by pulling it apart.
1. 255x3, 225x7
ReplyDelete2. Parallelets + 2 abmats (~6") x 4 reps, 8 c2b pull ups
3. 135 x 8 bor, 20 green band, 15 pull apart (red band)
1. 3RM - 245#
ReplyDelete10RM - 225#
2. Elevated HSPU on paralettes, two 45# plates & abmat for the noggin'.
6/6/6/5/6/6/6/6
C2B - 8/8/8/8/8/8/8/8. Finally got the butterfly C2B.
3.A. 135#X8, 155#X8, 155#X8
B. 20/20/20
C. 20/20/20
M/35/180#/5'10"
1. No benching still (shoulder)
ReplyDelete2. HSPU x 4 and C2B PU x 8 each round. Used paralettes and one abmat and kipped on the HSPU.
3. 185#, red med band, gray thin band
hey ben, quick question. in your crossfit journal article you say september and october are "get big, get strong" months, however on the website you have those months as being august and september. i was just wondering which method would you suggest?
ReplyDeleteMatthew - The Games were almost 2 weeks earlier this year than they were previously so we moved everything up a bit.
ReplyDeleteHope this helps.
1a. 2 x 100#
ReplyDelete1b. 6 x 90#
2. OTM x 16: 5 strict ctbs/ deficit kipping hspu 45#+ (2) 10# plates w ab mat between: 3 to 4 reps per set
3. giant set- 85#, red band, red band
1. Bench 3RM: 165#
ReplyDeleteBench 10RM: 145# (9 reps)
2. 3 strict C2B / 3 kipping HSPU
3. 155#
1-
ReplyDelete3rm
275 (got 300 twice)
10rm
205
2-
sixes across the board
used on 45Elb bumper and abmat for hspu (kipped on both)
3-
185,green band(20), purple thera band for pull aparts(20)
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ReplyDelete1. Bench Press - warmup:500mRow+95x10,135x10, 185x3
ReplyDeleteA.3RM - 275x3
B.10RM - 235x10(too easy), 245x10(a little challenging at the end)
2. OTM x 16
ODD: 5,3+1,3,3,3,2+1,2+1,1
(Strict;hands on 45s;head to floor, no abmat)
EVEN: 8,8,5,5,5,5,5,6
(Kipping)
3. GIANT Set x 3
A. Strict BOR: 185x8x3
(double-underhand grip)
B.Banded TPD: 20x3
(Blue Iron Woody Band)
C.Band PA: 17,12x2
(Green RF band (65#)
4.Side-lying ext. rotation: 2x15w/5#plate
M/26/209#/6'0
Bench
ReplyDelete3RM = 235 x 3; 255 x 1.5
10RM 200 (only managed 6)
HSPU 3 8 8 8 8 8 8 8 (not rx)
C2B kip 6 6 6 6 8 8 8 8 Rx
SuperSet
Rows 135, 165 x 8; 185 x 6
Double Green on Pulldowns
Red on Pull aparts
Looking forward to rest day tomorrow!
1) 3rm 305, 10rm 245
ReplyDelete2) 5's across
3) done
1. 3rm 185, 10rm 155
ReplyDelete2. Paralette hspu x6, c2b x 8
3.115,135,115
Failed on the 6th hspu on the last 2 min
1:a290 b235
ReplyDelete2:PUs6,6,6,6,6,6,6,6. HSPU 4,5,6,6,6,5.5,4
3:a 115 cause my lower back was really sore
b med band
c small band
M/49/5'8"/165
ReplyDelete1. Bench 3RM 225 Pr, 10 Rm 175 (had more)
2. 6 kipping HSPU on 35's, 8 buterfly CTB all unbroken - totally happy to get these two moements under my belt
3. BOR 3x6x185, 3x15xred band for tri, 2x12xred band for pull aparts
4. 3x25 GHD on the 2 minutes
Bench:
ReplyDelete255x3, 225x9
OTMx20:
3 strict HSPU on 45# plates
8 butterfly C2B. Butterfly needs work
Giant set x 3:
BOR - 185x6
Tri pushdowns - black band x 20
Pull aparts - double red band x 12
1. Bench 3 RM @ 235, 10RM @ 185 (pussied out had way more)
ReplyDelete2. OTM 3 elevated HSPU w/ 2 plates to the floor, and 3 strict chest to bar with a pause at the top
3. WOD 12-9-6 155# pc/HSPU 12-9-6 ft squat/T2B- 6:13
will do Giant set later
1. 3RM- 135 ugh
ReplyDelete2. 10 @115
3. HSPUs (Abmat on 25 plate) 3-3-3-1-1-1-3-2
Strict C2B 5 across
4. Rows #115
20 tri pull downs blue band
Pull aparts
Tabata row for funzies (and I'm heavy as ** so fat boy row) -65 cal
Bench 275x3, f at 300; 235x10
ReplyDelete5 strict c2b, 5 Kipping Hspu
Giant set check
Tabata handstand holds cash out
1)a)210 lbs
ReplyDeleteb)155lbs, 185lbs(8 reps, too big of a jump)
2) kipping hspu-6, kipping c2b-8
3) check
Giant superset: 85# BOR, blue band pull downs, red band pull aparts, all x 8
ReplyDelete3RM bench: 90#
10RM bench: 75#
3 x Strict HSPU to 1 abmat and 5# plate, 5X kipping C2B
3RM bench press 255
ReplyDelete10RM bench press 225
1.a.245
ReplyDeleteb. 200
2. 3 strict hspu with 2 45#to plates, 5 strict c2b
3. 135# x 8, green band x 15, green band x 815 every round
Day behind since getting back from San Diego
ReplyDelete2 muscle ups otm x 10 min
Randy 4:40
Burpee/row. 1:46., 1:50, 1:48.
Sore from heavy squats
3 RM Bench
ReplyDelete225#
10 RM
200 X 7
195 x 6
Mash up
3 HSPU on Parallettes
6 strict C2B
90 x 3
ReplyDelete75 x 10
Assisted hspu- 3
Strict chest 2 bar- 2
Bent over row- 75
Red band pull downs and pull aparts
Bench - 3RM 275# - 10 RM 245# for only 9
ReplyDeleteOTM 16
HSPU strict with 45's head to floor
First 2 sets 4 the rest 3
C2B sets of 6 kipping
Giant set check - 185 for row
1. 3RM- 145 155(2-PR)
ReplyDelete2. 10 RM -135(f @7) 125 (10 Reps)
3. OTMx20 min (i should have done more reps)
K- HSPU on Parallettes with 1-45# plate and 1 ab mat
K -C2B x 5 reps (worked on butterfly and overhand grip- c2b suck for me so this was good skill)
*kept intensity factor low and worked on skill for both of these
4. a. Bent Over Rows x8 reps @95#-time to move up, these were perfect form, no struggle at all, super STRICT
b. 2- blue bands x 20 reps
c. 1 red band doubled x 20 reps - these are getting easier! when i first started i was on a single red with only 12 reps!
Bench
ReplyDelete3RM = 105
10RM = 90
HSPU 4 4 3 3 3 3 3 3 (used 2 ab mats (did negs for all the 3s)
C2B strict 8 8 8 8 8 6 7 7 RX
SuperSet
Rows 75 x 3
Red Band on Pulldowns and pull aparts
Bench 3RM- 295
ReplyDeleteBench 10RM- 245
HSPU/C2B mash up
HSPU on a pair of hitemps each
4,4,3,4,4,4,4,4
Switched to kipping on the last 4 to work on technique. I wish I kipped the whole time bc my technique improved a ton.
C2B- 8's all kipping
Skipped BOR but did the rest
Bench press 3 rep max
ReplyDelete245# (got 2/3 on 250# old 1RM)
Bench Press 10 rep max
210#
16 min EMOTM
Even: 8 chest to bar Pullups
Odd: 4" deficit handstand pushup on parallettes
5-5-3-3-3-3-3-2
3 supersets:
A. 8 Strict barbell row 165#
B. 20 Triceps band pull down
C. 20 Band pull aparts
Bench 3RM- 215
ReplyDeleteBench 10RM- 165
OTMX16
HSPU on parallets with green band (3)
C2B STRICT pull-uos (4)
3 GIANT sets
Strict BOR 115X6
green band tricep push down (15)
red band pull aparts (15)
randy 4:30 oops
ReplyDelete1. 275x3; 225x10
ReplyDelete2. Hspu x3; pullups x6 strict
3. 155x8, 20,20
Test
ReplyDelete1 295x3, 315x2
ReplyDelete225x14
2. HSPU 45&35 bumper plate stacked
8,8,8,8,7,7,7,7
C2B Pullups 8x8
3. 3x205, 3x12 green band, 3x10 blue band
1.270x3
ReplyDelete2.225x10
3. strict parallet hspux3 / strict c2bx4 (should of went 6)
4a. 3x8@155
b. cable machine 3x15@100#
c. 3x15 purple
1. #105/#88
ReplyDelete2. Done in middle of college gym, felt some stares on this one. Both kipping, numbers in book, book not here.
3. #85/purple band/purple band.
1. Bench 3rm: 170# 10rm: 145#
ReplyDelete2. OTMx16: HSPU w/ 25# and 10# plate mostly 6 reps each round. C2B were done strict and got 8 reps in there each round.
3. Superset: 145# BOBR and red bands for the pull downs and pull aparts.
M/28/5'4"/138#
Bench 3RM 215
ReplyDeleteBench 10RM 175, got 185x9
OTM, HSPU and CTB
Kipping HSPU, 45 lb plate used x6 all rounds
Butterfly CTB, x8 all rounds
3 sets:
Bb row x6, 165 lbs
band push down, x15
band push aparts, x10-12
1) BP - 205 x 3
ReplyDelete2) BP - 165 x 10
3) OTM - Kipping HSPU on 25# plates (6/4/4/5/4/4/4/4), Strict C2B Pull Ups (7/5/5/5/4/4/5/5). Did all sets unbroken, when I came off the wall or bar I was done. Wasn't sure if that was the protocol or not.
4) BOR 145#/155#/165# x 8, did dips instead of push downs x 3 x 15, band pull aparts.
1. 275 PR
ReplyDelete2. 225 PR
3. 3 repselevated HSPU on 45 & 25# bumpers down to an abmat. Definitely some kipping going on, huge goat.
Strict c2b. 5 reps
4.Rows, 145 & 155 & done green band on pushdowns, red on PA.
Hi coach Bergeron ,
ReplyDeletecan you help me please ..lot of sorry to bother you
I'm Anthony your big French Fan & Competitor wod team :)
but I don't understand on Part 2 of the wod...
ODD: 3-6 reps of Elevated HSPU - Ninjas use parallettes, Beasts use plates
EVEN: 3-8 reps of C2B
"ODD & EVEN"???????????
what does that mean?? please !! :s
Thanks for all coach