This week will look a bit different than a typical week. It’s an opportunity for you to reset after our last cycle. Then on August 15th, we will start our off-season cycle. If you are interested in knowing why we program transition weeks this check out this article HERE.
Mobility, Activation & Warm-Up
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Banded Good Mornings x 15 reps
Followed by…
Three sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands-on horns)
Rest 30-60 seconds”
A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Left Leg Posted RDL x 6-8 reps @ 31X1
Station 2 – Right Leg Posted RDL x 6-8 reps @ 31X1
Station 3 – Kettlebell Windmill (Left) x 6 reps @ 4111
Station 4 – Kettlebell Windmill (Right) x 6 reps @ 4111
Station 5 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
B.
In teams of two, complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
20 Power Cleans
20 Bar Facing Burpees
35-54: 135/95 lbs
55+: 95/65 lbs
*Partners can divide up the cleans and burpees however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.
If you do not have a partner then please complete the following:
Complete as many rounds and reps as possible in 10 minutes of:
400 Meter Run
10 Power Cleans
10 Bar Facing Burpees
C.
Four sets of:
Banded Hamstring Curls x 10-12 reps
Rest 30 seconds
DB Reverse Flies x 15 reps
Rest 30 seconds
Athlete Notes:
Finishing up with a fun partner workout today! Grab a friend and throw down on this 20-minute AMRAP! Enjoy the training today and try to do this outside in the sunshine if possible! If you need to take today off, watch the CrossFit Games and just relax knowing that we will be hitting it hard come Monday!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Running Session
Run Interval Session
5 Minutes Jog
and then …
Speed Intervals
Seven sets of:
2 minutes Hard Running
1 minute Easy Running/Jogging