Thunder Bros Shoulders
Single arm DB press
5 rounds
1 strict press + 5 push press with 2 sec pause at top
35
50
50
50
60
BB reverse grip strict press w/3 sec neg
4x12 with 75#
Seated alternating DB front raise
4x10
15
20
25
25
BB wide grip upright row into narrow grip upright row
2 sets of 15 into 15 - 45#
15min zone 2 bike
202 cals
62 rpm avg
Hit 100 cals at 7:45 and 200 at 14:53
Every 4 minutes for 4 rounds
500m row
6 wall facing handstand push ups
Done by 3 minutes each time.
All rows were 1:45.
rest 5 min
Every 4 minutes for 6 rounds
400m run
20 t2b
alternate t2b every set with
20 c2b
all runs were between 1:45 and 1:53.
t2b were 10-10, 10-5-5, 10-5-5
c2b were 10-7-3, 10-5-5, 5-5-5-5
Thunder Bros Legs
Front squat
7 reps w/7 sec neg - empty bar
7 reps w/6 sec neg - 95
7 reps w/5 sec neg - 125
7 reps w/4 sec neg - 145
7 reps w/3 sec neg - 165
7 reps w/2 sec neg - 165
7 reps 2/1 sec neg - 165
Superset
20 banded light KBS
10 copenhagen adductor each leg
rest 90 sec
Used 35# kb with red band for first set, grey band for rest of sets.
Burnout
90 sec max rep Single leg Bulgarian split squat post assisted w/medium weight db
rest 2min
do the other leg
Used 20# db. Got 52 reps each leg.
15min z2 bike
62 avg rpm
197 cals
Got 100 cals in 8:23 then nearly another 100 cals in the final 6+min.
Superset
10 Banded core rotations each side, red band
20 GHD kayaking
Thunder Bros Biceps
SA preacher DB curls
4x12 with 3 second negative
25# for 3 sets, 4th set did 8 reps at 35# then dropped to 25#
BB cheat curls
Swing up and 3 sec negative
10 reps, 65#
10 reps, 75#
10 reps then drop 30% and do 10 fast reps, 75# then 55#
10 reps then drop 30% and max reps, 75# then 55#. Did 15 reps for max.
Crossfit Games 2024 Quarterfinals WOD
20min cap
3 rounds
50 wallball, 20#
50 lateral burpee box jump overs, 24"
Total: 257
WB were 50, then 5 sets of 10, then 15-15-20. I should've done bigger sets on 2nd round.
Burpees were ub and consistent. Second set was mental.
Powerclean and split jerk
Sets of 2, build to heavy
95
115
135
155
175
195
210, missed the jerk on first rep. Did clean only on second rep.
225, missed first clean and stopped.
Thunder Bros shoulders
3 sets of 10
DB bent front raises into rear raises, 10#
BB Push Press
12 at 6 RPE - 95#
10 at 7 RPE - 115#
8 at 8 RPE - 145#
6 at 9 RPE - 165#
6 reps then drop 30% and max reps - 165# drop to 115# and hit 16 reps
Seated Dbl DB press
15 reps at 3 sec up, 3 sec neg - 25#
3 reps at 3 sec up, 3 sec neg then 3 fast reps done 3 times (for total 18 reps) - 25#
12 reps no tempo - 25#
10 reps - 35#
10 reps then drop 30% and do 10 reps - 45# then 35# - only got 6 and 5 reps
8 reps then drop 30% and max reps - 35# then 25# - got 15 reps at 25#
3 sets
10 DB lateral raise, 15#
straight into
Drop 30% and max reps until ROM is poor, 12#
straight into
Drop 30% and max reps, 10#
Set 1: 10, 25, 15
Set 2: 10, 25, 15
Set 3: 10, 25, 15
This burned and pumped us up
Accumulate 3 minutes of dead hang from the pull up bar in the shortest time possible:
2 minute dead hang unbroken (this is a PR, hands were getting tingly)
rest 1 min
1 minute dead hang unbroken
Total: 4:00 to accumulate 3 minutes of dead hang.
This really helped loosen up the shoulders after all that.
Sprint work
Ran at 70% max
25m
50m
100m
200m
50m
100m
200m
On assault runner
15min z2 bike
152 cals
56 rpm avg
4 rounds for time:
300m run
5 hang powercleans 135#
5 bar facing burpees
3 ring muscle ups
Time: 9:37
This felt great. Unbroken throughout.
Rest 10 min
15min cap
15-12-9-6-3 Devil's Press 50#
45-36-27-18-9 Abmat situp
Time: 12:23
The 15 set of DP was tough but after that felt good. Abmats unbroken.
Thunder Bros Legs
Back squat with 1 sec pause at top
10 with light weight
8 w/ moderate
6 w/heavy
20 rep max
rest 2 min between all
135, 185, 225, 185
Kickstand Dbl DB RDL w/foot on wall
3x15 each leg with 3 sec negative
15# db
BB Glute Bridge
15
12
10
10
95, 115, 135, 155
Banded Box Step Ups 24"
3x30 per leg
Green band
These burned! Great movement.
Landmine 180s
3x20 w/15# on bar
