Mobility, Activation & Warm-Up
Spend 60-90 seconds on each side in the following stretches:
–Banded Pec Distraction
–Banded Lat Stretch
Followed by…
Two sets of:
10 Single Leg Hip Bridges (each leg)
10 Monster Walk Steps (forward and backward)
10 Lateral Monster Walk Steps (left and right)
10 Goblet Hold Alternating Lateral Lunges
5 Kettlebell Windmills (right)
5 Kettlebell Windmills (left)
Followed by…
Barbell Warm-Up
3 Snatch Grip RDL’s
3 Snatch Pulls
3 Muscle Snatches
3 Overhead Squats (3 second pause in the bottom)
3 Drop Snatches
3 Snatch Balances
3 Full Snatches
A.
Every 2 minutes, for 16 minutes (8 sets of):
Slow Pull Snatch + Snatch
Sets 1-3: @ 60-70%
Sets 4-6: @ 70-75%
Sets 7-8: @ 75+%
*Build based on quality and feel to today’s heavy complex.
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 2 reps @ 85-90%
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 4 reps @ 80%
C.
Gymnastics Heavy Hitters
35-49:
For time:
10 Ring Muscle Ups
15 Bar Muscle Ups
10 Ring Muscle Ups
*Every break perform 15 Overhead Squats (135/95lbs)
**Transition between movements does not count as a break, only if you don’t go unbroken on the sets.
50-54:
For time:
10 Ring Muscle Ups
15 Bar Muscle Ups
10 Ring Muscle Ups
*Every break perform 15 Overhead Squats (105/75lbs)
55-59:
For time:
5 Ring Muscle Ups
10 Bar Muscle Ups
5 Ring Muscle Ups
5 Bar Muscle Ups
*Every break perform 10 Overhead Squats (95/65lbs)
60+:
For time:
10 Ring Dips
15 Chest-to-Bar Pull-Ups
10 Ring Dips
*Every break perform 10 Overhead Squats (95/65lbs)
TIME CAP = 15 MINUTES
See scaling options in notes
Gymnastics Lite Hitters (Alternate Version)
35-54:
For time:
15 Ring Dips
30 Chest-to-Bar Pull-Ups
15 Ring Dips
*Every break perform 15 Overhead Squats (105/75 lbs)
55+:
For time:
15 Ring Dips
30 Pull-Ups
15 Ring Dips
*Every break perform 15 Overhead Squats (95/65 lbs)
Optional Cooldown
5 Minute Spin on Bike @ low damper
2 Minutes Pec Stretch
3 Minutes Spin on Bike @ low damper
General Training Notes
Snatch
Same percentages from last week but now doubles this week! Slow pull snatch followed by a regular snatch. For your regular snatch focus on being patient off the floor; just like you were with the slow pull snatch. A make or miss is oftentimes determined by your first pull!
Back Squat
You’ll build to a heavy double today and then back off in weight just a bit and go for two sets x 4 reps. Your body and mind will be primed for this weight so have confidence in hitting the 4 reps. You get lots of rest on those last two sets.
Gymnastics Heavy Hitter
We are providing two versions of the conditioning today. If you are heading to Quarterfinals or have a desire to be more competitive in the CrossFit space then you’ll hit the Heavy Hitter version. There is incentive to stay unbroken since a penalty is enforced every time you break (not on your transition). But you will want to be smart and not go to failure just to stay unbroken; leaving you without a game plan for the remaining reps. Be smart and plan out your break(s) accordingly based on your experience with these movements. The ‘light’ version is for those who want a gymnastics heavy conditioning piece that will keep you moving without such high skilled movements. You will also have a penalty for any break (be smart) but if overhead squats are a challenge for your mobility then you can substitute with front squats instead. You’ll notice a variation of rep schemes for each age division and, if you are very skilled with these movements, feel free to ‘upgrade’ to the version from one of the younger age divisions.
Bar Muscle-Up Progression Options:
Low Bar Bar Muscle-Ups
Jumping Bar Muscle-Ups
Hip to Bar Muscle-Ups
Chest-to-Bar Progression Options:
Band Assisted
Jumping Chest-to-Bar
Strict Pull-Ups
Scaling Options for Ring Muscle-Ups:
Ring Dips x Double the Reps
Low Ring Turnovers
Jumping Ring Muscle Ups