Primary Training Session
Get Moving Warm-Up
Three sets of:
12/9 Calorie Machine of Choice
Followed by…
Four rounds of “Strict Cindy”
Rest 60 seconds between sets
Strict Cindy is:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
A.
Every minute, on the minute, for 5 minutes:
25-50 Foot Handstand Walk Sprint or Handstand Obstacle Course
followed by…
Accumulate in any order you like in under 15 minutes:
8 Rope Climbs
2-3 Minutes in a Freestand Handstand or Drill
These are all opportunities to work on efficiency. Pick a number that allows you to relax and work on moving better for future workouts
B.
Every 2 minutes, for 40 minutes (10 sets):
Station 1 – 15/12 Calorie Row + 25 foot Handstand Walk
Station 2 – 15/12 Calorie Assault Bike OR 200 meter Run + 10-15 Toes to Rings
C.
Three sets of:
Reverse Hyper x 20-25 reps @ 40-50% of 1-RM Back Squat
Rest as needed
D.
Three sets of:
8-10 Single Arm Seated Dumbbell Press (each arm)
Rest 30 seconds
8-10 Dumbbell Bent Over Rows
Rest 30 seconds
20-25 Banded Triceps Pressdowns
Rest 30 seconds
20-25 Banded Biceps Curls
Rest 60-90 seconds
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.
Mixed Modal Conditioning Option
Complete a steady pace for 30-45 minutes of Row, Run, or Bike
Wear a heart rate monitor and keep your heart rate at roughly 70% of your MAX HR.
You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.
*These three weeks of the CrossFit Open we will have long, slow cardio to keep the weekend lower impact.