Name: Playbook - Obi Vincent - W5/D30 Conditioning
Uploaded: 2023-10-09T12:35:39.203Z
Duration: 60 min
Description: W5/D30 Conditioning

Jose

Eric

Remy

It was a 10 CrossFit veteran in the gym and he helped me with my burpee form to quicker and faster. Definitely needed that . Great workout

THIS ROUTINE IS CRUSHING MENTALLY, BUT I 🤬🥰THE PAIN!!!
Best one to date…

DEAN

Dominick

Corbin

Harry Hanlon

The muscle conditioning is definitely preparing me for what’s to come in week 5! Thanks, Obi! 🏋🏾‍♂️💪🏾🔥🙏🏾

Maurice Cooper

Kwabena

Jonathon Smith

Chad Menz

Really happy with my time under the four minutes🎉

Roy Orlando

haamid

David

That was brutally insanity awesome 😅💪🔥💦you know what I'm saying!

Charity Magwaza

Rang

Wasn’t as long or difficult as I expected but still a good session

Niāmh

CazFit

Mathieu

Tasha

Thomas

Bruh… my thought processing became a lot more clear after this workout than what it was like before. THIS is why I’m doing it.

Jose Soares

2nd Workout After COVID, Hard but I‘m so happy!!! Thanks!!!

Basti

Felt good I added two more rounds .. next time I will do the guys weight 😉

Wasmeyah

Creeps up on you very fast 😂 Great to get more Barbell work in though 👌

Ryan

Chiara

Jaquane Wyatt

Luca Induni

Levon Lanius

Billy

what is mian work?
it's really really exhausting !
but all good !

vincent

Elis

🇫🇷🇫🇷👏🏼👏🏼💪🏼💪🏼🥵🥵

Florian

Okay I’m starting to love burpeees now 🥵🍗🔥🔥

Marty B

Fire session I’ve gone it for 12:09, with 3 min break between each round( total 21:09) , and after that I’ve do 3 x 500 row with 20m push a sled with 50kg on top, and 3 x 10 northern curl with 5 x 20 different styles core work 🔥🔥🔥

Zhaklina

Love this one 🔥 Used 40kg bar 
R1: 3:39
R2: 3:43
R3: 3:41 
T: 11:03

Stephen

20:10.91 with 29kilos and 7months post wrist surgery I’ll take it 👍

Ebony

Melisa

Epectacular!! Soy feliz con este entreno 🤩🤩

Basil

Sherrie Gonzalez

Eshwar

Sharmeke

Jacob Ha

Jasmine

Pre workout prep:
- 3 x Walkouts
- 10 x Gorilla squat
- 12 x Cossack squat 
- 12 x Lying Y raises 
- 10 x Db seated external rotation (boys sides)
- 10 x Hand release push-ups
- 8 x Tabata row or bike , 20 sec. work with 10 sec. rest

Main workout:
Deadlift
Burpees. O. B
P.cleans
Burpees.O.B
P.press
burpees.O.B

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

- Begin with feet hip width
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs

Gorilla squats

BODYWEIGHT COSSACK SQUAT

-Lay face down on a bench with a small plate in each hand in a Y shape
- Elevate your arms lifting the plates in the Y shape as high into the air as you can 
- Lower the weights back to the ground

Lying Y raises

-Sit on a bench with your knee up and elbow supported on it 
-Holding a dumbbell in your hand rotate your hand down 
-Rotate your hand back up (externally ) to the starting position
-Repeat

Seated DB external rotations

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor and back to starting

Hand release push ups

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

Pre workout prep

Complete all exercises and then Rest between 5 -10 minutes 
Repeat x 3 
Try and complete as fast as possible and keep times to around the same each round

suggested weights (M: 50kg | W: 25kg)

- Place the bar just above you feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

Lateral Burpees over Bar

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Hang power clean

-Dip at the knees
- Push the bar straight up overhead keeping elbows out in front of you
- press up till full extension at the top

BARBELL PUSH PRESS

MAIN WORKOUT

W5/D30 Conditioning

Anson

Waylon

Watch before you begin

Rene Gonzalez

How to complete your test week

Sandor

Really looking forward to the workouts 😁

Patrick

How to improve your pull ups

Back squat 
165 lbs 
3 rds (19:14)
15 cal bike 
10 double db hang snatch 
15 cal bike 
10 db cleans and press 
15 cal bike 
10 burpees

Vicky

Crazy test! Just could finish the first three main workouts 🫨

Mario

W1/D1 Test week 1

Dewitt

W1/D2 Test week 1

Switched burpees each round to 10, 8, 6 to keep pace

Time: 14m 22s

Turon Martin Johnson

Hyram

W1/D3 Test week 1

Front Squat 1RM: 275 LBS @ 185 LBS body weight

W1/D5 Test week 1

JON LEE

Man the 21-15-9 workouts are always amazing, killed myself doing that and it made me lack on set 2, but came right back with full force on set 3. Love the challenge week, gives me a goal. FF/ Paramedic so I need functional stuff like this instead of my normal bodybuilding workouts. Keep up the awesome programs man!

Nathaniel

W1/D6 Test week 1

Laura

W2/D8  Legs (anterior)

Let’s gooo finally bit the bullet & popped on here after following YT videos for a while now. 🫡 This first session did not disappoint! Don’t have a row machine in the home gym & did 1min jump rope sessions instead. 🫶🏻

Grace

Josh

This was fun! Didn’t expect to get to the second round on the Metcon!

Kristine

W2/D9 Push/Pull Metcon

W2/D10 Conditioning

Lower back was smoked from the hip thrusts

Fortune

W2/D12 Legs (posterior)

Sean

W2/D13 Push/Pull/Core

W3/D15 Legs (anterior)

Gregory

W3/D16 Push/Pull & Metcon

This conditioning session was tough but absolutely loved it

Thagana

W3/D17 Conditioning

Milan

W3/D19 Legs (posterior)

Alfonso

Paulette

W3/D20 Push/Pull/Core

Mohammed

Audrey Anne

W4/D22 Full body & conditioning

W4/D23 Conditioning

W4/D24 Full body & Conditioning

Great workout. Just a few notes was not readable!

W4/D26 Full body & conditioning

Nice break from the metcons and still a great core workout

Great workout, learned lots of new efficient exercises

W4/ D27 Functional training

W5/D29  Full body & conditioning

Great day to end my weekday workouts… TIME FOR THE WEEKEND. IT DONT STOP‼️‼️‼️‼️

W5/D31 Full body & Conditioning

How are you doing 20kcal row in 1 min nuts !

Danny Taylor

Them leg extensions made that EMOM hectic. 🤬 man oh man got a lot to work on. Great pump though

W5/D33 Full body & conditioning

Kevin

Good workout. Added a bit more just to test my technique

W5/ D34 Functional training

I’ve love all crossliftr programmes and been on them for 5yrs if not more. However crossliftr 5 on the app doesn’t feel well programmed as crossliftr 1-4 pdf version. It also feels much shorter and rushed

Furthermore so many errors on the platform / app regarding  reps, rest, timing etc.

Would love to see it improved. 

But still much love to Obi and his thinking on fitness. It’s changed my life and brought back joy in the gym

Great Session.   I must add, your app is incredible, the amount of different types of workouts etc, is priceless.   I’m learning so much from it too.

Edward Douglas

W6/D36 Legs

Changed up Metcon, since my legs are killing me from yesterdays. 

Assault Bike, 3miles in 8mins.
Still heavy push, but could not grasp doing burpee pull-ups

Pushed u til I could no more 
Onto pull .
Thanks obi

W6/D37 Push & Metcon

4 sets of 200M to end . I haven’t ran in years , it was tuf

W6/D38 Pull & Metcon

W6/D40 Legs

Great one. Was sweating all over the place

W6/D41 Functional training & Core

🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾

Reda

W7/D44 Test week 2

Proud to elevate my:
Push ups max from 32 to 50.
Pull ups max from 8 to 14.
Leg raises max from 6 to 15.
🏋🏾..

Nibras

W7/D45 Test week 2

Tremendous exercise, really tested myself, I have noticed the growth by adding 15kg extra on each exercise, keep it up Obi, you're crushing our bodies but for a good reason

10kg increase on bench, 30kg increase on Anderson’s and 10kg increase in push press.. in 6 weeks of training 🤯 I’m happy with that 🤩

James

W7/D46 Test week 2

W7/D48 Test week 2

Beast mode 21-15-9🔥🔥🔥🔥🔥🔥

Nice workout! I have mixed workouts and running! I will find new program of Obi and go all in! 👊

W5/D30 Conditioning

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