Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Run
20 Alternating Cossack Squats
100-Foot Double Kettlebell Front Rack Carry
Followed by…
Three sets of:
200 Meter Run
20 Kettlebell Good Mornings
100-Foot Suitcase Carry (each arm)
A.
Front Squat
3 reps @ 70%
2 reps @ 80%
1 rep @ 90%
2-3 reps @ 80%
1-2 reps @ 90%
1 rep @ 95%
1-2 reps @ 90%
1 rep @ 95-100%
1 rep @ 101+%%
Rest 2 minutes between all sets
B.
Complete 21, 15, 9, 9, 9 reps for time of:
Squat Cleans (135/95 lbs)
Stationary Dips
C.
Three sets of:
15 Heel Elevated Goblet Squats
Rest 30 seconds
30 Banded Hamstring Curls
Rest 60 seconds
D.
Three sets of:
30 Second Face Up GHD Hold
Rest 30 seconds
60 Second Hollow Hold
Rest 60 seconds
Athlete Notes:
Today’s workout is going to be a spinoff of one of the CrossFit Games workouts we saw this year. Assuming most of you don’t have access to parallel bars we’re going to work on just building some strict dip strength and move faster. See if you can keep up with some of the elite athletes in our sport! Push the barbell hard here and see if you can hang on for the dips!
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.
Easy Conditioning Option
Three sets of:
4 Minute Bike at Zone 2 Pace
4 Minute Row at Zone 2 Pace
Rest 60 seconds
30 Second Row SPRINT
90 Second Recovery Pace
30 Second Row SPRINT
90 Second Recovery Pace
Rest 60 seconds
20 Second Bike HARD EFFORT
1 Minute 40 Second Recovery Pace
20 Second Bike HARD EFFORT
1 Minute 40 Second Recovery Pace
*After the second bike recovery pace, move back into the 4 minute bike at zone 2 pace
Tough Conditioning Option
Ten sets for times of:
15 Calorie Assault Bike
15 Lateral Burpees Over the Rower
15 Calorie Row
Rest 60 seconds