Mobility, Activation & Warm-Up
Hawaiian Squats x 1 minutes per side (slow and controlled)
T-Spine Hold on Foam Roller x 60 seconds
Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed
A.
Every 3 minutes, for 15 minutes (5 sets of):
4-5 Tempo Front Squats @ 65-70% @ 21X1″ “Strict Press
Set 1 – 8 reps @ 55-60%
Set 2 – 6 reps @ 65-70%
Set 3 – 4 reps @ 70-75%
Set 4 – 3 reps @ 75%
Sets 5-6 – 2 reps @ 78-83%
Rest 1-2 minutes between sets
B.
For time:
400 Meter Run
30 Deadlifts (185/125lbs)
30 Pull-Ups
400 Meter Run
20 Deadlifts
20 Pull-Ups
400 Meter Run
10 Deadlifts
10 Pull-Ups
400 Meter Run
35-54: 185/125 lbs
55+: 155/105 lbs
Time cap: 20:00
Cooldown
10 minutes easy bike or jog and every 2 minutes complete
10 Empty Barbell Bent Over Rows
Conditioning Training Note
Front Squat
I know, I know … tempo front squats are tough. I understand but … it is sooooo beneficial for you! Getting that time under tension is so great for your tendons and great for your joints! Adjust the load so that you can hit the tempo training and not feel like death after!
Strict Press
Continuing on our strict pressing path! As you increase in your % increase in your rest so go closer to 2 minutes of rest.
Conditioning
A classic push and pulling CrossFit workout! Take your runs at a fairly easy pace (like a 5k pace so a 7-8/10 effort). This will allow you to go from the run straight to the barbell. Don’t be lulled into thinking that the light weight deadlifts mean unbroken sets! You still have pull ups to do and you need grip and lats for that. So my suggestion would be to do something like 12/10/8 or 9/8/7/6 on that first set of deadlifts. Its a quick drop from the top and then hands right back on the barbell. Don’t walk away but stay over the barbell. This will also help you regulate your heart rate, which is important when you jump up to the pull-up bar to knock out your pull-ups. You’ll need to approach your pull-ups the way that best suits your ability level but my overall suggestion is to knock out your pull-ups the way you did your deadlifts. Quick, short sets. A handful of you will be able to do a big set but the majority of you will benefit from quick, short sets. Then take the first 100 meters of your run at a slower pace bringing your heartrate down, speed up for 250 meters and then slow it back down for those last 50 meters. Still break up the sets of 20 (quick and short) and same approach for the next 400 meter run. Then its time to go unbroken on your deadlifts and pull-ups then unload the tank on your last 400 meters! Have such a fun time with this one and please detail how you approached the workout!
Scaling Options for Chin-over-the-Bar Pull-Ups
Band Assisted Chin-over-the-Bar Pull-Ups
Jumping Chin-over-the-Bar Pull-Ups
Timeline:
0:00-15:00 – Warm-Up
15:00-30:00 – Front Squat Sets
30:00-35:00 – Transition
35:00-50:00 – Strict Press Sets
50:00-55:00 – Transition
55:00-75:00 – Conditioning
75:00-80:00 – Transition
80:00-90:00 – Cooldown