Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Double Kettlebell Overhead Carry
100 Foot Sandbag Bearhug Carry
20-30 Second Handstand Hold*
10-15 Ring Rows
*For the handstand hold choose either the wall, free standing, or parallettes.
Followed by…
Accumulate 5-15 Strict Ring Muscle Ups
Followed by…
Four sets of:
Tennis Ball Box Drill
Rest as needed
A.
Every 75 seconds, for 12:30 (10 sets of):
3 Power Snatches @ 65%
B.
Every 75 seconds, for 10 minutes (8 sets of):
3 Speed Deadlifts @ 65% + Band Tension
*Add enough bands to where this feels like 90+% of 1RM at the lockout position.
C.
Complete as many rounds and reps as possible in 12 minutes of:
5 Ring Muscle Ups
10 Alternating Pistol Squats
50 Double Unders
D.
Three sets of:
20 Weighted GHD Back Extensions
Rest 60-90 seconds between sets
Followed by…
One set to failure of:
Banded Hamstring Curls
*Pick a band that allows for at least 50+ reps.
Athlete Training Notes:
This one is pretty straightforward. Just a classic CrossFit triplet with three movements that have been around forever. If you’re thinking open and quarterfinals, this is about as classic as it gets. The goal for this workout should be one round every 90 seconds to 2 minutes or possibly less. The ring muscle ups take around 20-25 seconds. The pistols are looking around 15-20 seconds, and the double unders are around 30-35 seconds. Add in transitions and fatigue as the rounds go by and that should put you in that 90-120 second mark per round. Please modify accordingly to be able to fit this time domain. For the ring muscle ups we’re looking unbroken. A break on those can be pretty devastating from a time standpoint. Plus, you’re looking around 30-40 reps over the course of the 12 minutes, which we do pretty frequently, so the volume shouldn’t be a problem. From there we’re looking smooth and consistent on the pistols. You don’t need to rush these and in fact it might be best if you take them a little more controlled so that you can breath before hitting the 50 double unders and going right back into the skill station. Feel out the first couple rounds and then see if that’s a pace you can hold, push harder, or that you have to ease off a bit. Better to learn now than in a couple months!
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 Cardio Option 1
Ten rounds of:
75 Second Row, Bike, Ski or Run @ Endurance Pace
75 Second Row, Bike, Ski or Run @ Flux Pace
*Endurance Pace = something that you could hold for 30-45 minutes.
**Flux Pace = Endurance Pace +20-25% (easiest to calculate when noting Watts).
Additional Cardio Option 2 Core and Abs
Four to Six sets of:
10 Minute Bike or Row @ Easy Pace
30 GHD Sit-Ups (55+: 20 GHD Sit-Ups)
Gymnastics Accessory
One set of:
Max Unbroken Deficit Strict Handstand Push-Ups (4/2.5″)
Rest 3-4 minutes, then…
Five sets of:
80% of Max Reps Set Deficit Strict Handstand Push-Ups (4/2.5″)
Rest as needed
40-54:
One set of:
Max Unbroken Strict Handstand Push-Ups
Rest 3-4 minutes, then…
Five sets of:
80% of Max Reps Set Strict Handstand Push-Ups
Rest as needed
55+:
One set of:
Max Unbroken Strict Handstand Push-Ups to 3-5″ riser
Rest 3-4 minutes, then…
Five sets of:
80% of Max Reps Set Strict Handstand Push-Ups to 3-5″ riser
Rest as needed
Running Progressions
Four rounds of:
400 Meter Run @ 5k Pace
200 Meter Run @ Mile Pace
400 Meter Run @ 5-10 Seconds/Mile Slower than 5k Pace
200 Meter Run @ 5-10 Seconds/Mile Faster than Mile Pace
Sleds and Carries
Five sets of:
100 Foot HEAVY Reverse Sled Drag
100 Foot HEAVY Sled Push
Rest 2-3 minutes between sets