This week will look a bit different than a typical week. It’s an opportunity for you to reset after our last cycle. Then on August 15th, we will start our off-season cycle. If you are interested in knowing why we program transition weeks this check out this article HERE.
Mobility, Activation & Warm-Up
Y’s, T’s & W’s (do these on an elevated bench if possible) x 8-10 reps
and then …
Upper Body Warm-Up Series x 10 reps each
and then …
Two sets of:
30 Seconds Down Ups
15 Seconds Rest
30 Seconds Air squats (no need to go fast, just feel the movement)
15 Seconds Rest
30 Seconds Push-Ups
15 Seconds Rest
30 Seconds Butterfly Sit-Ups
15 Seconds Rest
A.
Three sets, for times, of:
Turkish Get-Up x 5 reps (controlled)
Wall Ball Shots x 20 reps
Handstand Walk
Rest as needed
35-49: 20/14 lbs to 10′ target; 50′
50-54: 20/14 lbs to 10′ target; 25′
55+: 20/10 lbs to 9′ target; 15′
If you don’t have Handstand Walks then please substitute with:
Push-Press
35-49: 95/65 lbs x 15 reps
50-54: 95/65 lbs x 10 reps
55+: 65/45 lbs x 10 reps
B.
Every 2 minutes, for 10 minutes, complete:
Walking Lunge x 20 reps
Your choice on what weight and what implement to use for the lunges. You could do single-arm OH walking lunges; farmers carry lunges; front rack lunges, and sandbag bear hug lunges. Get creative and mix is up over the 5 sets.
C.
For Time:
Row 1000 Meters
50 Thrusters (20/15 kgs)
30 Pull-Ups
D.
Three sets of:
Prone Plank Hold x 60 seconds
Side Plank Hold x 60 seconds
Supine Plank Hold x 60 seconds
Side Plank Hold x 60 seconds
Rest 2 minutes
Athlete Notes:
A CrossFit classic is on the menu today! This is one of my most favorite workouts of all time because it takes mental fortitude to push on the thrusters! Everyone’s goal should be UNBROKEN thrusters on Jackie! You absolutely can do 50 unbroken barbell thrusters … it will burn but know that you are 100% capable of it!! The row should be a decent pace but not a PR. This pace should allow you to get off and quickly walk to the barbell to start your thrusters. Try to start at a measured pace and increase in speed as you approach reps 25-30 and hold onto that speed. Then it is onto the pull-ups. There should be no planning here, just move on to the bar. If you are in rhythm then stay on the bar. If you drop off that is fine, just get right back up to the bar as soon as possible. Let’s set some new PRs today after feeling refreshed from training so far this week!
IFFFFF your body is still feeling like it needs some more TLC (aka less intensity) then skip Jackie and do the optional session instead but only two sets instead of four.
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.
Nose Breathing Session
35-54:
Every 8 minutes, for 32 minutes (4 sets) of:
40/30 Calories of Echo Bike
15 Toes-to-Bar
5 Wall Walks
20/15 Calorie Ski-Erg or Row
55+:
Every 8 minutes, for 32 minutes (4 sets) of:
35/25 Calories of Echo Bike
12 Toes-to-Bar
4 Wall Walks
15/10 Calorie Ski-Erg or Row