Primary Training Session
Mobility, Activation & Warm-Up
Rotate through the following three drills over the course of 6-8 minutes:
Band Assisted Pec Stretch
Band Assisted Hip Flexor Stretch
Band Assisted Ankle Stretch
and then …
2 Minute Row @ 50-55% effort
30 Seconds Banded Squats
90 Seconds Row @ 60-65% effort
30 Seconds PVC Pipe/Banded Pass Thrus in a squat
60 Seconds Row @ 70-75% effort
30 Seconds PVC Pipe/Banded Overhead Squats
A.
Build to today’s heavy complex of…
1 Pause Front Squat + 2 Front Squats
For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can; then immediately after, two front squats with no tempo.
B.
Bench Press
*Set 1: 4 reps @ 65%
*Set 2: 3 reps @ 75%
*Set 3: 2 reps @ 85%
*Set 4: 1 rep @ 90-95%
*Set 5: MAX REPS @ 75%
Rest exactly 2 minutes between sets.
C.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean
Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
C.
“CrossFit Games Online Qualifier Event 3”
For time:
30 Muscle-Ups
30 Meter Dumbbell Front-Rack Lunge (50/35 lbs)
300 Double-Unders
20 Muscle-Ups
20 Meter Dumbbell Front-Rack Lunge
200 Double-Unders
10 Muscle-Ups
10 Meter Dumbbell Front-Rack Lunge
100 Double-Unders
Time cap: 25 min.
Athlete Notes:
Today we’re tackling one of the “Online Qualifier” events from the Semi-Finals events that were pushed into online formats. This workout largely comes down to managing smart sets on the Muscle-Ups and staying consistent on your double unders. 60 Muscle-Ups and 600 Double-Unders in one workout is no joke. You will likely find that the Front-Rack Lunge is just a nuisance that breaks up the Muscle-Ups and Double-Unders. The better you can manage your sets and breaks, and mitigate your shoulder fatigue for as long as possible, the better you will fair in this workout! For athletes that know they will spend the majority of the 25 minutes staring at the rings, we would advise you reduce the total Muscle-Up volume in order to allow yourself to continue moving. We love to test workouts that scores are public because it gives all of you an opportunity to see where you are at in comparison to some of the worlds top athletes!
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.
Aerobic/Gymnastics Accessory Option
Ten sets of:
20/16 Calories of Ski-Erg
60 Heavy Rope Double-Unders or 80 Double-Unders
5 Sandbag Over Box (200/150 lbs; 48″/42” Box)
Rest 60 seconds
Strongman Option
One set of:
1200 Meter Sled Drag
Load with a weight that you will be able to move steadily. Goal is just to create a steady grind.
Pts.
A. Skipped for time.
B. Done with dumbbells after the wod.
17 reps with 25kg dbs
C. Hang clean plus clean up to 100kg. Felt good. Good pull under. Core struggled a bit to stay tight so did not increase the weight.
D. Scaled the muscle ups to 20-15-10
Finished in 24:00
Muscle ups started with sets of 5 every 45 seconds.
During the set of 15 i had to drop down to 3s and 2s. And rest became longer.
Double unders in sets of 60 with short rest.
Lunges were no problem.
Can you get that full grip on the bar as you receive the clean? That should engage your lats and obliques more and create a more stable upright torso.
Yes i use a full grip as i receive the bar in the clean.
This only happens during heavy lifts. I will try to get it on video next time.
A 150kg
B upto 180kg
140kg 9 reps
C worked up to 140kg did that 2 times
D 18:11
Struggled a lot with those du’s the most in the first round. (Should practise more volume on du’s i think)
Mu 8/7/6/6/3 9/6/5 7/3
Lunges not really a problem
DU are great to just add to your warm up most days. Practice everyday is the best thing instead of just a huge day every once in a while.