Mobility, Activation & Warm-Up
Band Assisted Hip Flexor Stretch x 30 seconds per leg
Band Assisted Perfect Stretch x 30 seconds per leg
Banded Hip Rotations x 30 seconds per leg
A.
Five rounds at increasing intensity of:
20 Double-Unders or 40 Single-Unders
Peekaboo Swings x 3-5 reps
10 Air Squats
Please incorporate nasal breathing for this piece. This is designed to give you some touches on common movements in CrossFit and include gymnastic skills while keeping intensity low so you can focus on movement quality.
B.
Take 10-15 minutes to build to today’s 1-RM Dead-Stop Front Squat
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean & Power Jerk x 2 reps
*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
*Sets 5-6 = @ 70%
D.
Complete rounds of 15, 12 and 9 reps for time of:
Calorie Row
Thruster
Toes-to-Bar
35-54: 95/65 lbs
55+: 65/45 lbs
Rest until the running clock reaches 12:00, and then…
35-44:
For time:
10 Dumbbell Thrusters (50/35 lbs)
9 Muscle-Ups
10 Dumbbell Thrusters
7 Muscle-Ups
10 Dumbbell Thrusters
5 Muscle-Ups
45-54:
For time:
8 Dumbbell Thrusters (50/35 lbs)
7 Muscle-Ups
8 Dumbbell Thrusters
5 Muscle-Ups
8 Dumbbell Thrusters
3 Muscle-Ups
55-64:
For time:
8 Dumbbell Thrusters (35/25 lbs)
5 Muscle-Ups
8 Dumbbell Thrusters
3 Muscle-Ups
8 Dumbbell Thrusters
1 Muscle-Ups
65+:
For time:
8 Dumbbell Thrusters (35/25 lbs)
1 Muscle-Ups
8 Dumbbell Thrusters
1 Muscle-Ups
8 Dumbbell Thrusters
1 Muscle-Ups
Time Cap: 12:00
Scaling Options for Ring Muscle-Ups (choose one of the following):
Low Ring Muscle-Up Transition
Ring-Dips
Stationary-Dips
Box Jump-Up to Full Support
Athlete Notes:
Today we have some shorter pieces that are meant to burn. The first workout is going to be movements that will not fatigue you to failure. Some of you may have noticed on 21.3/21.4 that it is difficult to gauge how hard you can allow yourself to go and still have energy for a heavy lift. Well this is going to be similar except you will be testing a hard gymnastics skill after the first piece. Use this as an opportunity to test yourself. Push this first workout like it is a main event. Your lungs are going to get fired up but since this piece is pretty balanced, you’ll just be overall fatigue going into part two rather than having a certain muscle group blown up.
Part two will take some strategy. Use as much leg drive as possible for your dumbbell thrusters so your arms just act as ropes connecting your hands to the dumbbells. The more you can relax and save your shoulders with the dumbbell thrusters the more you will have in the tank for your muscle-ups. Every athlete will be different when it comes to the muscle-ups. If you are a muscle-up king/queen then try and go unbroken in your division. If you feel comfortable with muscle-up accumulation but struggle with big sets then try breaking them up into doubles and triple sets. If muscle-ups are a weakness then try for singles and watch the clock so you can stay diligent at jumping back up to the rings (for example: complete 1 muscle-up every 15 seconds).
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
35-54:
Four sets for times of:
20/15 Calorie Row or Ski
25 Alternating Dumbbell Snatches (50/35 lbs)
20/15 Calorie Assault Bike or Bike Erg
Rest 90 seconds
55+:
Four sets for times of:
15/10 Calorie Row or Ski
25 Alternating Dumbbell Snatches (35/25 lbs)
15/10 Calorie Assault Bike or Bike Erg
Rest 90 seconds
B-! No (knee)
C – 160/185
D – 7:43 & 4:59 (4/3-5-3) mus
A. Done
B.300 for 1 rm
C. 145/160/170
D. 55+. 6:08 75# BB
2:43 40# DB. MU unbroken
A. Done
B. 225 for 1 rm
C. 140/155/165
D. 8:38 went out to hot
4:57 mu were ugly should have picked something else