Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets of):
10/7 Calorie Bike
50 Foot Bodyweight Walking Lunge
3-5 Wall Walks
50 Foot Double Dumbbell Overhead Carry
A.
Every 2 minutes, for 6 minutes (3 sets of):
High Hang Snatch x 3 reps (50-60%)
Followed by…
Every 2 minutes, for 6 minutes (3 sets of):
Hang Snatch
x 2 reps (60-70%)
Followed by…
Every 90 seconds for 9 minutes (6 sets of):
Snatch x 1 rep
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80-85%
Set 5: 85%
Set 6: 85-90%
B.
Against a 2:30 clock, complete the following…
50-Foot Handstand Walk
10 Bar Muscle Ups
50-Foot Handstand Walk
Max Overhead Squats (175/125lbs) in the remaining time.
Rest 90 seconds between sets and repeat for a total of 50 Overhead Squats OR FIVE sets.
C.
Spend 10-15 minutes playing around with any handstand variations (obstacles, free standing, moving around cones, etc) that you’d like to work on. Let us know what you did in the comments!
D.
Four sets for quality of:
100-Foot HEAVY Farmer Carry
100-Foot Sandbag Shoulder Carry each side
90 Second Weighted Chinese Plank
Athlete Notes:
We’ve seen this workout style become very popular at the CrossFit Games in the past few years. How quickly can you work through the first gymnastics movements to start chipping away at the overhead squats? Each of the 50 foot handstand sections should be something that you could finish in less than 30 seconds. If you’re still learning to handstand walk and can’t make it at least 15-20 feet in a row, today would be a good day to substitute 2 wall walks for each of the 50 foot sections. On the bar muscle ups, your goal is unbroken here, but if you have to break, it’s a quick rest. Your shoulders will be fatigued coming off that second handstand walk so this workout is really going to test your overhead stability. If you struggle getting at least 5 reps in a row at this weight then consider lowering it to a weight that you can comfortably hit 5-10 reps unbroken for the first set. Move fast, then shake your arms out during the rest!
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
Every 2 minutes, for 10 minutes (5 sets) of:
200 Meter Run
Followed by…
Every 3 minutes, for 9 minutes (3 sets) of:
400 Meter Run
when the clock reaches 20:00, perform..
For time:
1200 Meter Run
Rest 60 seconds
400 Meter Run
Today’s runs are meant to be fast! See how fast you can perform each one with minimal drop off. If you are getting faster every set then you started off too slow