Primary Training Session
Warm-Up Primer
Three rounds at increasing effort of:
10/7 Calorie Machine of Choice
10 Single Leg Hip Bridges (each leg)
20 Banded Good Mornings
30 Supinated Grip Band Pull-Aparts
20 Medball Bearhug Squats
10 Bodyweight Jumping Air Squats
A.
Take 20 minutes to build to today’s 1-RM Power Clean & Jerk
B.
Individual Option:
For time:
30 Clean & Jerks (135/95lbs)
30 Burpee Box Jump Overs (24/20″)
30 Snatches (135/95lbs)
Team of 2 Option:
For time:
45 Clean & Jerks (split between the two athletes)(135/95lbs)
30 Synchronized Burpee Box Jump Overs (24/20″)
45 Snatches (split between the two athletes)(135/95lbs)
Team of 4 Option:
In M/F pairs, complete the following for time:
30 Clean & Jerks (each)(135/95lbs)
15 Synchronized Burpee Box Jump Overs (24/20″)
30 Snatches (each)(135/95llbs)
15 Synchronized Burpee Box Jump Overs (24/20″)
C.
Every 45 seconds for 9 minutes:
45 second Sandbag Bearhug Hold (150-200/100-150lbs)
45 second Farmers Hold (HEAVY)
45 second Plank Hold
45 second Rest
Athlete Notes:
Our Saturday workout this week is a fun little spinoff of the final workout from the 2019 CrossFit games “the standard”. Given that we’ve done plenty of pulling this week, we decided to make it that much more fun and take out the muscle-ups, replacing them with burpee box jump overs! For this workout, it’s just all go. Pick a strategy on the barbell that works best for you, move through the burpees with a purpose, then hammer out the snatches as fast as you can. The less you think, the faster you’ll go!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
8-10 Dumbbell Shoulder Press
Immediately followed by…
10-12 Dumbbell Push Press
Rest 1-2 minutes between sets
B.
Three sets of:
8-10 Dumbbell Bench Press
12-15 Push-Ups with Hands on Dumbbells
Max Effort Banded Triceps Pressdowns
Do not rest between movements, but rest as needed between sets.
Bike Endurance Option
Ten sets for times of:
30 Calories on Damper 3
Rest 60 seconds
*For all of these intervals, please note how you feel on specific dampers. Each individual will have a specific preference as to what feels best (the correlation between effort, leg fatigue, and heart rate) for them.
Running Endurance Option
Eight sets for times of:
Run 300 Meters @ 90-95% of your 400m PR pace
Walk or Jog 100 Meters
Run 200 Meters @ 90-95% of your 400m PR pace
Rest 2-3 minutes
Rowing Endurance Option
Eight sets for times of:
Row 300 Meters @ 95% of your 500m PR pace
Rest 30 seconds
Row 300 Meters @ 95% of your 500m PR pace
Rest 90 seconds