Primary Training Session
A.
Four sets for times of:
5 Squat Cleans*
25 Wall Ball Shots (30/20 lbs)
25 Pull-Ups
Rest 4 minutes
*Set 1: 185/125 lbs
*Set 2: 225/155 lbs
*Set 3: 265/185 lbs
*Set 4: 305/205 lbs
Rest until fully recovered, and then…
B.
Ten rounds for time of:
50-Foot Handstand Walk (2 x 25′ unbroken increments)
1 Legless Rope Climb (15′)
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.
Running Endurance Option
A.
Three sets of:
5 Minutes of Running @ 90-95% of 1-Mile Pace
Rest 3 minutes
OR
For times:
Run 400 meters
Rest 60 seconds
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters
Goal is to maintain your mile pace for the 400, 800 and 1200 and see if you can stay within 90% or better on your 1600.
DId this on Monday… B. Every 90 seconds, for 6 minutes (4 sets): Tall Jerks x 3 reps 85×2, 95×2 C. Every 2 minutes, for 20 minutes (10 sets): Split Jerk x 2 reps 155,155,165, 170,175,185, 190, 195, 205, 210x1x A. Four sets for times of: 2:07, 2:26, 3:24, 8:30 (took me 2.5 minutes to get a clean… kept failing… I guess I know where my threshold is. =P 5 Squat Cleans* 25 Wall Bal Shots (30/20 lbs) 25 Pull-Ups Rest 4 minutes *Set 1: 185/125 lbs *Set 2: 225/155 lbs *Set 3: 265/185 lbs *Set 4: 305/205 lbs Rest… Read more »
A.
1- 1:56
2- 1:53
3- 2:21
4- 2:45
B. 13:45 (did 12′ rope with no jump b/c that’s what we’ve got!)
C. Conditioning with friends
EMOM20
1- 12 Calorie Row
2- 12 Calorie Airdyne
Just finished Workout 1 of Online Qualifier!! Yay. Think I’m gonna give workout 3 another shot cause I’ve got nothing to lose!
Back squats 5@185, 3@215, 1@240, 1@250(x3)
A. 2:05/3:16/5:20/DNF spent 18+ minutes on the cleans and made 4/10. They were only getting worse so I finally stopped
B. 16:33
Apparently Backcountry CrossFit only believes in training on slippery ropes to make competition easier. That definitely made me wait a litt longer than usual.
True form running
400m
800m
1200m
Slowly, with lots of rest in between.
If we could just keep all regionals running to a maximum of 200m that would be lovely
Does it work ok to makeup fridays back squats before this? Also, since I’ll have a true form available I’d like to work on running but I don’t think I could survive that running option on a true form. Suggestions?
Yes perform the back squats before the main session.
Perform the running workout but just reduce your pacing by 10-15 seconds and feel it out.