Mobility
Band Distracted Hip Flexor Stretch x 60 seconds per side
Isometric Dead Bug x 60 seconds
Activation & Warm-Up
Three sets of:
Goblet Squat x 5 reps @ 3231
Lateral Box Step-Overs x 10 total reps (unweighted or light dumbbells)
and finish with …
Standing Kettlebell March x 60 seconds (slow and controlled)
A.
Six sets of:
Banded Wide Foot Box Squat to 2″ Above Parallel x 2 reps
Rest 50 seconds between sets
**See Notes**
B.
If you are competing in an online qualifier or competition (like MFC) then complete the following:
Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-3: 2 Hang Power Cleans + Power Jerk @ 60%
Sets 4-8: 1 Hang Power Clean + Power Jerk @ 70-75%
If you are totally focused on your off season then complete this:
Every 90 seconds, for 12 minutes (8 sets of):
3 Trap Bar (Hex Bar) Jumps @ 35-40% of 1-RM Deadlift
C.
35-54:
Three sets of:
400 Meter Run
15 Chest-to-Bar Pull-Ups
15/12 Calorie Ski Erg or Row
Rest or alternate full sets 1:1 with a partner.
55+:
Three sets of:
400 Meter Run
15 Chin-over-the-Bar Pull-Ups
15/12 Calorie Ski Erg or Row
Rest or alternate full sets 1:1 with a partner.
Chest-to-Bar/Chin-over-the-Bar Pull-Up Modifications (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
D.
Three sets of:
Hanging L-Sit Raises x 5-6 reps (slow and controlled)
Rest 60-90 seconds
**You may progress this with hanging knee raises
General Training Notes:
Please film your box squats if you are worried you aren’t doing them correctly! I’d like everyone to add a band to this lift, if possible. Load the bar to 60% of your 1RM and then the add band tension will add an extra 25% to your lockout. The focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed. Then, for anyone doing upcoming qualifiers / competitions or wanting to compete in CrossFit, you’ll do the hang power clean + jerk complex for today. If you don’t have any intension of competing then you can do trap bar jumps to focus on being more explosive.
Then grab a friend and get after your conditioning today! The intention of todays training is to make your pull-ups as smooth as possible. The run is there to just get your heart rate up a bit and then perform your pull-ups as relaxed as possible. Yes – as RELAXED as possible. This will actually help you stay in rhythm and be fluid with your reps versus rigid and muscling each rep. If you have a ski-erg then that is what I prefer you to use (#tricepblast) but if you don’t have access to one then a row is fine. If you are struggling with pull-up technique then please film for me!
**This is for those doing the Legends Qualifier events. Please make this the priority for training today**
Legends Qualifer Event 23.1
Take 5 minutes to establish a 1-RM Snatch
Rest 60 seconds and then …
35-54:
As many rounds and reps as possible in 5 minutes of:
2 Dumbbell Squats (50/35 lbs)
2 Chest-to-Bar Pull-Ups
4 Dumbbell Squats
4 Chest-to-Bar Pull-Ups
6 Dumbbell Squats
6 Chest-to-Bar Pull-Ups
…
55+:
35-54:
As many rounds and reps as possible in 5 minutes of:
2 Dumbbell Squats (35/20 lbs)
2 Chin-over-the-Bar Pull-Ups
4 Dumbbell Squats
4 Chin-over-the-Bar Pull-Ups
6 Dumbbell Squats
6 Chin-over-the-Bar Pull-Ups
…
Rest 60 seconds and then …
Take 5 minutes to establish a 1-RM Snatch
For workout details go here: https://competitioncorner.net/events/11194/workouts?f=individual&d=69913&w=62422