Primary Training Session
Get Moving || Warm-Up
Three sets of:
10 Bamboo Bar Press
20-30 Second Overhead Bamboo Hold
100 Foot Sandbag Bearhug Carry
60 Second Push-Up Plank Hold
200 Meter Run
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop Snatch x 5 reps
followed by..
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps
B.
Every 90 seconds, for 15 minutes (10 sets) of:
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)
C.
Eight sets of:
2 Snatch Pulls to Knee + Snatch @ 85-95%
Rest as needed
The first three pulls will be only to your knee – focusing on perfect weight distribution keeping your hips down and chest up on separation..then snatch the weight.
D.
Complete as many rounds and reps as possible in 25 minutes of:
200 Meter Run
Four rounds of “Cindy”
200 Meter Run
Three rounds of “Mary”
200 Meter Run
Two rounds of “Nate”
**
Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Mary = 5 Handstand Push-Ups + 10 Alternating Single Leg Squats + 15 Pull-Ups
Nate = 2 Muscle-Ups + 4 Handstand Push-Ups
+ 8 American Kettlebell Swings (70/53lbs)
General Training Notes:
We’re getting aerobic with some classic CrossFit benchmark pieces. Hit the runs at a pace that allows you to come in and be effective on these bodyweight gymnastics pieces. If you want to make things extra spicy, add a weight vest.
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.
Machine Power Output
Row or Ski Intervals:
Every 2 minutes, for 12 minutes (6 sets of):
20 Second Max Effort Sprint
Mixed Modal Option
Five sets of:
10 Burpee Get Overs (40-44″)
20/16 Calorie Ski Erg
10 Burpee Get Overs (40-44″)
10/7 Calorie Ski Erg
Rest or alternate 1:1 with a partner
Additional Work Option
Four rounds for quality of:
50 Foot HEAVY Hand Over Hand Rope Pull
50 Foot Reverse Drag
100 Foot HEAVY Sandbag Bearhug Carry
100 Foot HEAVY Farmer Carry
100 Foot Handstand Walk (25 foot increments with obstacle course)
Additional Work Option
Four sets of:
45-60 second HEAVY Yoke Hold
3-4 Attempts of a L-Sit to Handstand on Parallettes