Mobility
5-7 Minutes Machine of Choice @ easy pace (nasal breathing only)
followed by …
Front Rack Partner Assisted Rack Stretch x 3-5 pulses per side
Warm-Up
Two sets of:
Glute Activation Warm-Up (20 seconds on rig/10 seconds off rig x 3 sets per side)
Side Plank Hold x 30 seconds per side (add leg raises to make it more challenging)
Donkey Kicks x 5 reps (or 5 attempts)
Knee Prehab
Two sets of:
Single Leg RDL x 10 reps per side @ 3111
Rest as needed
*4-Point Hops x 5 reps per leg
Rest as needed
*Jump forward, to the right, backwards, to the left = 1 rep. Control your landing and these are NOT max jumps.
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5-6 – 1 rep @ 85%
B.
“Rip It”
Three sets for times of:
800 Meter Run
36 Alternating Dumbbell Snatches
18 Pull-Ups
Rest 3 minutes
35-54: 50/35 lbs
55+: 35/20 lbs
TIME CAP = 32 MINUTES (INCLUDING REST)
Scaling Options for Pull-Ups:
Band Assisted Pull-Ups
Jumping Pull-Ups
C.
Four sets of:
60 Second Plank Hold
10 Ab-Wheel Rollouts
Rest as needed
Athlete Notes:
Light weight baby!! The name of this workout says it all – RIP IT TODAY! Push the pace on your runs today. What does that mean? That means push on your run like you push on one of your favorite movements in CrossFit; know that some lactic acid build up is okay and that you can continue to move even when breathing heavy. Stay mentally dialed in on those runs and ENJOY IT! Run right to the dumbbell and get to work on your alternating db snatches. These should be unbroken. Try to relax your grip on the descent since you’ll need it for the pull-ups. I’d like you to do your pull-ups without having a plan on when to break, just stay on the bar as long as you are in rhythm. For many of you, your goal should be unbroken!
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.
Additional Work
A.
Bar Muscle-Up Skill Work
Two-Three sets of:
Banded Bar Muscle-Up Stomps x 4-6 reps
Rest as needed
Bad Cheerleader Jump to Bar x 1-2 reps
Rest as needed
B.
Every 5 minutes, for 20 minutes (4 sets):
20/18 Calorie Bike
50 Double-Unders (or 45 seconds max reps)
2-6 Unbroken Bar Muscle-Ups OR Chest-to-Bar Pull-Ups
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