Primary Training Session
Get Moving || Warm-Up
3-5 Minute Bike or Row @ Ascending Effort
Followed by…
Followed by…
Two sets of:
50 Foot Suitcase Carry (each arm)
10 Single Arm Deadlifts (each arm)
50 Foot Single Arm Kettlebell Front Rack Carry (each arm)
5 Single Arm Kettlebell Thrusters (each arm)
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 Liftoff (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 90 seconds, for 9 minutes (3 sets of):
Station 1: 3-4 Front Squats @ 75%
Station 2: 1-2 Front Squats @ 85%
C.
Three sets of:
10-12 Barbell Hip Thrusts @ 30-40% of 1RM Deadlift
Rest 30 seconds
8-10 Heel Elevated Narrow Stance Squats
Rest 60 seconds
D.
Option A:
“CrossFit Open 13.2”
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (115/75lbs)
10 Deadlifts (115/75lbs)
15 Box Jumps (24/20″” – step down required today)
Option B:
“CrossFit Open 13.2 – But Heavier”
Complete as many rounds and reps as possible in 10 minutes of:
4 Shoulder to Overhead (155/105lbs)
8 Deadlifts (155/105lbs)
12 Box Jumps (24/20″” – step down required today)
Conditioning Training Note
Two options for today’s workout. If you’re able to then we would prefer the heavier option. This season is all about getting strong. That said, if you’re going to be staring at the barbell, you’re better off picking the lighter (the original open) option and keeping it moving throughout. The goal is unbroken on the shoulder to overhead, take a quick breath, unbroken on the deadlifts, then use the box jumps as a bit of recovery because we’re forcing you to slow down. Don’t be surprised when that low back starts to blow up a bit!
Optional Additional Work Sessions
Strength Accessory
Three sets of:
60 Second Wall Sit
30 Jumping Lunges
30 Second Wall Sit
15 Jumping Air Squats
Rest 1-2 minutes between sets
If jumping lunges/squats is not ideal for you…
Three sets of:
60 Second Wall Sit
20 Walking Lunges (weighted)
30 Second Wall Sit
10 Goblet Squats
Rest 1-2 minutes between sets
Skill Work
Performed as PRACTICE, not a workout:
Every minute, on the minute, for 15-20 minutes (3-4 sets of):
Station 1: 60 Seconds of Handstand Hold Practice
Station 2: 1-5 Pullovers
Station 3: 1-5 Parallette Handstand Push-Ups
Stations 4 and 5: Work on Establishing a Max L-Sit Hold
Additional Pulling Practice
Option A:
Every ____ seconds for 10 total reps:
1 Legless Rope Climb
*Set a goal time to perform each rep and try to stick with it. Note if/when you fall off.
*Goal is to take less time between reps than last week.
Option B:
Every ____ seconds for 20-30 total reps:
5 Ring Muscle Ups, 5 Bar Muscle Ups OR 10 Chest to Bar Pull-Ups (to achieve 2x reps of muscle ups)
*Set a goal time to perform each rep and try to stick with it. Note if/when you fall off.
Mixed Modal Conditioning
Against a 2 minute clock, perform as many reps as possible of:
20/16 Calorie Echo/Assault Bike
30 Air Squats
Max Sandbag to Shoulder (100-150/75-100) in the remaining time.
Rest 3 minutes between sets and continue until you have accumulated 50 Sandbag to Shoulder OR a total of SIX sets.
*Pick a weight that you can touch and go the sandbag. If you do not have at least 30-45 seconds for Sandbag to Shoulder in the first 2 rounds, adjust the bike calories accordingly.
Pure Conditioning
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.