Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in a Banded Front Rack Stretch (each side)
Followed by…
Spend
Followed by…
Two sets of:
1 Vector Lunge (each direction)
10 Plank Position Toe Touches (each side)
20 Pronated Grip Banded Pull Aparts
20 Banded Good Mornings
Followed by…
Two sets of:
20 Pogo Hops
Rest 30 seconds
3 Broad Jumps for Max Distance
Rest 1-2 minutes
A.
Take 15-20 minutes to build to today’s heavy but quality…
Hang Clean + Jerk
Rest 10 seconds and then
Clean + Jerk
B.
Option A (Classic CrossFit Tester):
“CrossFit Games Regionals 2015 Event 6”
Five rounds for time of:
25 Calorie Row
16 Chest to Bar Pull-Ups
9 Deficit Strict Handstand Push-Ups (4.5/3″)
Time Cap = 16 Minutes
OR
Option B (Low Impact Machine Based Cardio):
Twelve sets of:
60 second Echo/Assault Bike @ 70-74/63-66 RPM
Rest 30 seconds between sets
*See notes for help selecting.
C.
Five sets of:
Close Grip Bench Press x 5 reps @ 65+%
Rest 1-2 minutes between sets
D.
Three sets of:
10 EZ or Straight Bar Skull Crushers
15 Weighted Side Bends (each side)
Rest as needed
Athlete Training Notes
We’ve got a couple options coming up for today that you get to choose from based on your energy levels and soreness. It’s Wednesday so often times folks are pretty beat up at this point in the week. If that’s you but you still need to get some good conditioning in, pick option B and get a good push on the bike. If you’re picking option B make sure that you finish all of the strength and accessory work first. The bike will be your final piece for the day. If you’re still feeling pretty good and you want to hit today’s tester piece we’ll be tackling an old regionals workout from 2015. Take a peak back to the leaderboards to see some times but overall this workout comes down to steady pace on the row, consistent on the chest to bar, and then managing fatigue on the handstand push-ups. If you blow up early on it’s going to be a long long day. For most of you, breaking the handstand push ups early on isn’t a bad idea as long as your breaks don’t become too long. You should aim for the row to be about 75-90 seconds for males and 90-105 seconds for females, the chest to bar to be completed in 1-2 sets (something like 12/4 isn’t a bad idea because it keeps you a little more fresh for the handstands), and then like previously mentioned, chip away at the handstand push ups without blowing up. If the 4.5/3″ deficit is too much, then modify to one that you can complete the 9 reps unbroken if you were fresh. If you’re selecting the CrossFit tester then we would advise hitting that directly following the clean and jerks.
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.
Additional Strength Option
Three sets of:
8-10 Dumbbell Close Grip Bench Press (palms facing and tight to your side)
Rest 30-45 seconds
10-12 Inverted Rows
Rest 1-2 minutes between sets
Additional Cardio Option 1
5 Minute Warm Up Jog @ Ascending Effort
Followed by…
Two rounds of:
100 Meters @ Hard Effort
200 Meters @ Medium Effort
100 Meters @ Harder Effort
200 Meters @ Medium Effort
100 Meters @ Hardest Effort
100 Meters @ Easy Effort
200 Meter Backwards Walk
After the 2nd round, rest/walk 3 minutes, then…
Four sets of:
300 Meters @ Medium Effort
200 Meters @ Harder Effort
100 Meters @ Medium Effort
100 Meters @ Harder Effort
300 Meters @ Hard Effort
100 Meters @ Medium Effort
100 Meters @ Easy Effort
Rest 3-4 minutes between sets
Followed by…
5 Minute Cooldown Jog @ Easiest Pace
Paces:
Easy Effort = approximately 55-60% of mile pace
Medium Effort = approximately 75-80% of mile pace
Hard Effort = approximately 90-100% of mile pace
Harder Effort = approximately 110% of mile pace
Hardest Effort = approximately 120% of mile pace
Grip Strength
Three sets of:
Max Effort Pull-Up Bar Hang (use fat grips if you have them)
Max Effort Plate Pinch Carry (25/15lbs)
Rest 60 seconds between sets
Followed by…
One set of:
3 Minute Farmer Carry (70/53lbs)
Gymnastics Accessory
Every 2 minutes, for 24 minutes (3 sets of):
Station 1: 6-8 Single Arm Overhead Dumbbell Squats Each Arm (50-60/35-45lbs) + Easy Bike the Remainder
Station 2: 1-2 Handstand Ramp Obstacles + Easy Bike the Remainder
Station 3: 5 Pullovers + Easy Bike the Remainder
55+ Version:
Station 1: 6-8 Single Arm Overhead Dumbbell Squats Each Arm (35-50/25-35lbs) + Easy Bike the Remainder
Station 2: 30 Seconds Handstand Walk (or attempts) + Easy Bike the Remainder
Station 3: 2 Pullovers OR 5 Chest-to-Bar Pull-Ups + Easy Bike the Remainder
Additional Cardio Option 2 (Zone 2 Emphasis) If you are feeling beat down from the primary session or would like to prioritize that today then perform this Zone 2 Option as your additional session today.
60 minute bike @ Zone 2 Pace
*Try to keep your heart rate around 135-150 BPM. If you don’t have a heart rate monitor then you will aim for 65-75% of 20 minute wattage test.
**If you bike today, then prioritize swimming tomorrow.