Mobility, Activation & Warm-Up
Band Distracted Hip Flexor Stretch x 45 seconds per side
Wrist Stretch x 45 seconds (palms on the floor and turn your hands so fingers are pointing at you; adjust as mobility allows)
Banded Scarecrow x 1-3 minutes
and finish with …
Nasal Breathing Only
Two-Three sets of:
200 Meter Jog
Y’s, T’s, W’s x 8-10 reps each
10 Front Squats (empty barbell; controlled)
A.
Front Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 rep @ 80%
Set 5 – 1 rep @ 85%
Set 6 – 1 rep @ 90%
Set 7 – 1 rep @ 96%
Set 8 – 1 rep @ 101%+
Rest 2-3 minutes between sets
B.
Ring Muscle-Up Skill Work
Two sets of:
Muscle-Up Transition on Low Rings with Feet on Floor x 4-6 reps
Followed by…
Two sets of:
Hip Supported Rowing Ring Muscle Ups x 3-5 reps
Followed by…
Two sets of:
Ring Pop Swings
x 6-8 reps
C.
35-49:
Complete as many rounds and reps as possible in 15 minutes, of:
5 Ring Muscle Ups
10 Strict Handstand Push-Ups
15 Dumbbell Thrusters (50/35 lbs)
20 Box Jump Overs (24/20″)
50-54:
Complete as many rounds and reps as possible in 15 minutes, of:
3 Ring Muscle Ups
9 Strict Handstand Push-Ups
12 Dumbbell Thrusters (50/35 lbs)
18 Box Jump Overs (24/20″)
55-59:
Complete as many rounds and reps as possible in 15 minutes, of:
2 Ring Muscle Ups
6 Strict Handstand Push-Ups to 3″ riser
12 Dumbbell Thrusters (35/20 lbs)
18 Box Jump Overs (24/20″)
60+:
Complete as many rounds and reps as possible in 15 minutes, of:
2 Ring Muscle Ups OR 2 Dips
6 Strict Handstand Push-Ups to 5″ riser
12 Dumbbell Thrusters (35/20 lbs)
18 Box Jump Overs (24/20″)
Scaling Options for Ring Muscle-Ups :
If you desire to get a ring muscle-up then choose one of the following:
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
If you do not desire to do ring muscle-ups then please substitute with burpee pull-ups
Scaling options for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
L-Seated Dumbbell Press
D.
Three sets of:
15 GHD Hip Extensions
Immediately followed by…
15 GHD Back Extensions
Rest 1-2 minutes
Athlete Notes:
Front Squat 1-RM Day!! Adjust the % if you prefer taking less sets but we are excited to see how your front squats feel! We move to tempo front squat next week so enjoy catching the bounce out of these squats. 😉
Onto a heavy gymnastics day! There are lots of ways to approach a workout like this so I want to review a few ways you can complete todays session:
1 – As written. If you are comfortable with these gymnastics movements then have at it! 15 minutes is a long time in the CrossFit world so start off with a measured pace and break early. I don’t want to see people going unbroken on the first few rounds just to be held up for 60+ seconds between reps because you’ve hit failure. Be mindful of your rep schemes, speed on the gymnastics movements and the clock if you need to start timing your rests.
2 – Choose one skill you’d like to focus on (rmu or sHSPU) and scale the other movement. This will allow you to still work on volume accumulation for a high skilled movements while still getting your heart rate up by scaling another movements so you can keep an element of speed in the workout.
3 – Scale everything, especially if doing local or online competitions aren’t a current desire of yours. Nothing wrong with scaling the movements to better suit your goals and needs!
Optional Additional Work Sessions
*Please choose only perform as much of the additional work as you can recover from successfully before your next training session.
Concept 2 Bike Option
Complete for time:
500/400 Calorie Concept 2 Bike