Primary Training Session
Get Moving || Warm-Up
Spend 6-8 minutes working on some T-Spine mobility.
Suggested videos to follow:
Video 1
Followed by…
Two sets of:
60 Second Bike or Row
50 Foot Suitcase Carry (each arm)
50 Foot Single Arm Overhead Carry (each arm)
100 Foot Double Kettlebell Front Rack Carry
Followed by…
Three sets of:
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Front Squat x 3 reps
Hang Power Clean x 3 reps
Clean from Below Knee x 3 reps
*empty barbell up to 95/65lbs
A.
Every 2 minutes, for 20 minutes (10 sets of):
Clean Lift-Off (pause for 2 seconds at the knee) + Clean + Jerk
*Drop and reset between reps.
**Start at 65% and build by 2-5% every rep based on quality.
B.
Every 3 minutes, for 15 minutes (5 sets of):
4-5 Tempo Front Squats @ 65-70% @ 21X1
C.
Complete as many rounds and reps as possible in 7 minutes of:
25 Double Unders
15 Air Squats
5 Strict Handstand Push-Ups
D.
Three to Four rounds of:
20 Death Marches
50 Foot Forward Monster Walk
50 Foot Backward Monster Walk
Conditioning Training Note
Classic CrossFit triplet today. Seven minutes is going to fly by so your goal for this workout is to work on rep speed, consistency on the rope, and transitions. With rep speed in mind, though, do not sacrifice quality for speed. The goal this offseason is to work on moving as fast as you can while still making all the reps look pretty! Do that today.
Optional Additional Work Sessions
Strength Accessory
Three sets of:
60 Second Weighted Chinese Plank
Rest 45-60 seconds between sets
Followed by…
Three sets of:
10 Bulgarian Split Squats (each leg)
Rest as needed
Skill Work
Spend 6-8 minutes working on Handstand Pirouettes.
Followed by…
Spend 6-8 minutes working on Pull Overs
Followed by…
Spend 6-8 minutes working on Jump Rope skills.
-Crossovers
-Crossover Double Unders
-Double Unders
-Heavy Rope
-Triple Unders
Gymnastics Pulling
Option A:
Ten rounds, not for time of:
3-4 Ring Muscle Ups
200 Meter Easy Jog OR 15/12 Calorie Echo/Assault Bike @ Zone 2 Pace
Option B:
Ten rounds, not for time of:
6-8 Chest to Bar Pull-Ups
200 Meter Easy Jog OR 15/12 Calorie Echo/Assault Bike @ Zone 2 Pace
Option C:
Ten rounds, not for time of:
8-10 Pull-Ups or Toes to Bar
200 Meter Easy Jog OR 15/12 Calorie Echo/Assault Bike @ Zone 2 Pace
Masters Option
Option A:
Ten rounds, not for time of:
1-3 Ring Muscle Ups
200 Meter Easy Jog OR 15/12 Calorie Echo/Assault Bike @ Zone 2 Pace
Option B:
Ten rounds, not for time of:
3-6 Chest to Bar Pull-Ups
200 Meter Easy Jog OR 15/12 Calorie Echo/Assault Bike @ Zone 2 Pace
Option C:
Ten rounds, not for time of:
4-7 Pull-Ups or Toes to Bar
200 Meter Easy Jog OR 15/12 Calorie Echo/Assault Bike @ Zone 2 Pace
Mixed Modal
Against a 3 minute clock, perform as many reps as possible of:
400 Meter Run (Assault Runner if possible.)
15/12 Calorie Row
Max Burpees Over the Erg in the remaining time
Rest 2-3 minutes between sets and complete a total of FIVE sets.
35+:
Against a 3 minute clock, perform as many reps as possible of:
400 Meter Run (Assault Runner if possible.)
10/8 Calorie Row
Max Burpees Over the Erg in the remaining time
Rest 2-3 minutes between sets and complete a total of FIVE sets.
Zone 2
40-60 Minute Zone 2 Bike, Jog, or Mixed Machines.
*Try to wear a heart rate monitor and do not exceed your target heart rate range, even if it feels like you’re going too slow.
Utmerket stykke! Din grundige oppsummering er sterkt verdsatt. Jeg ser nå saken fra en annen vinkel takket være dine innsiktsfulle kommentarer. Du gjorde dine poeng veldig tydelige med eksemplene du inkluderte. Jeg er takknemlig for at du skrev dette.