Mobility, Activation & Warm-Up
Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Bird Dog x 10 reps per side
and then …
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Skydivers
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
and finish with …
60 Seconds Russian Kettlebell Swings (light)
A.
Deadlift
Set 1: 20 Reps @ 55-60%
Rest 3 minutes
Set 2: 10 Reps @ 65-70%
Rest 2 minutes
Set 3: 10 Reps @ 70-75%
B.
35-49:
For time:
50 Chest to Bar Pull-Ups
40 Shoulder to Overhead (135/95 lbs)
30 Box Jumps (30/24″)
20 Alternating Dumbbell Snatches (70/55 lbs)
After the 20th Alternating Dumbbell Snatch, rest exactly 3 minutes, then…
For time:
25 Chest to Bar Pull-Ups
15 Shoulder to Overhead (135/95lbs)
15 Box Jumps (30/24″)
10 Alternating Dumbbell Snatches (70/55 lbs)
50-54:
For time:
40 Chest to Bar Pull-Ups
30 Shoulder to Overhead (105/75 lbs)
20 Box Jumps (30/24″)
10 Alternating Dumbbell Snatches (70/55 lbs)
After the 20th Alternating Dumbbell Snatch, rest exactly 3 minutes, then…
For time:
20 Chest to Bar Pull-Ups
12 Shoulder to Overhead (105/75lbs)
12 Box Jumps (30/24″”)
8 Alternating Dumbbell Snatches (70/55 lbs)
55+:
For time:
50 Chin-over-the-Bar Pull-Ups
40 Shoulder to Overhead (95/65 lbs)
30 Box Jumps (24/20″)
20 Alternating Dumbbell Snatches (55/35 lbs)
After the 20th Alternating Dumbbell Snatch, rest exactly 3 minutes, then…
For time:
20 Chin-over-the-Bar Pull-Ups
12 Shoulder to Overhead (95/65lbs)
12 Box Jumps (24/20″)
8 Alternating Dumbbell Snatches (55/35 lbs)
Score = Total Time
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups
C.
Against a 5 minute clock, hold a maximum effort plank from your elbows*
*Every minute, on the minute, including 0:00, perform 10 Alternating Leg V-Ups
Athlete Notes:
A classic CrossFit workout is in store for you today and you will be opening with a big set of pull-ups. You don’t want to get sucked into the enticement of going big, unbroken sets here no matter how good it feels. Our suggestion is to break this into 2-3 sets. Just like you practiced earlier this week with barbell cycling shoulder to overhead, keep your movement efficient and your breathing measured. A good goal would be to break these into 2-3 sets. Stay moving on the box jumps and please step down (no rebounding). We’d like to see you push on the final set of heavy alternating dumbbell snatches either unbroken or with short, quick breaks if the weight is a challenge for you. Know that you get rest and utilize that time to calm your mind and breathing; shifting your thoughts from what just happened to what is to come. Then, after your 3 minutes of rest, we want you to go by feel on your rep scheme! Try not to plan when you’ll break but just listen to your body and go by feel. Try to stay in tune with your mindset and stay engaged during the second portion of today’s conditioning and report what you learn about yourself when going in fatigued and without a set rep scheme.
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.
Running Option
Run Interval Session
5 Minutes Jog
and then …
2 minutes @ 10K pace
60 seconds Walk/Jog
2 minutes @ 10k pace
60 seconds Walk/Jog
90 seconds @ 5k pace
90 seconds Walk/Jog
90 seconds @ 5k pace
90 seconds Walk/Jog
60 seconds @ mile pace
2 minutes Walk/Jog
60 seconds @ mile pace
2 minutes Walk/Jog
90 seconds @ 5k pace
90 seconds Walk/Jog
90 seconds @ 5k pace
90 seconds Walk/Jog
2 minutes @ 10k pace
60 seconds Walk/Jog
2 minutes @ 10k pace
*Compare to May 7th 2022*