Primary Training Session
Get Moving || Warm-Up
Three rounds, not for time, of:
200 Meter Run
10 Push Ups
10 Strict Pull Ups (assisted if needed)
60 Second Wall Sit
A.
Five sets of:
Tempo Back Squat x 2 reps @ 73% @ 32X1
Rest 2 minutes
B.
Three sets of:
Push Press x 10 reps
Rest as needed
Begin your first set at your heaviest weight from last week
C.
Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: Strict Handstand Push Ups x 40% of Max Reps
Station 2: Double Under Variation x 50% of Max Time
Station 3: Toes to Bar x 40% of Max Reps
You may break your reps up into multiple sets. This is an accumulated score within the minute
D.
Three sets of:
1000 Meter Row
100 Double Unders
15 Dumbbell Hang to Overhead (50/35 lbs)
50 Foot Dumbbell Lunge (50/35 lbs)
Rest 3 minutes
Athlete Notes:
Work, rest, repeat. Can you be consistent on all three sets? That first 1k row should be an aggressive pace for the first 500, backed off slightly for the next 250-350, and then around 85% for the final 150-250. If you come in at the final meters still rowing 95+% then you’re just going to wait to pick up the rope anyways, so lose a couple seconds on the row to gain it back by not resting as much. Double unders are the same as always. Never plan to break, but if you trip just get started back up right away. That brings us to the final two movements. We’re looking for unbroken on the dumbbells here. Hang on for those hang to overhead and then drop right into the 50 foot lunge. Being able to go hard, recover, and repeat the effort is a very important skill to have in CrossFit and that’s exactly what we’re working today.
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 Short
Every 2 minutes, for 14 minutes (7 sets of):
15 Second Max Calorie Assault Bike Sprint
10 Down Ups
*Score 1 is number of calories.
*Score 2 is time per round.
Rope Sled Option
Five rounds for time of:
1000 Meter Concept 2 Bike Erg
50 Foot Hand Over Hand Rope Pull
*Reverse sled drag back down to reset*