Primary Training Session
Get Moving || Warm-Up
Two sets of:
60-90 seconds Banded Monster Walk
100 Foot Kettlebell Front Rack Carry
100 Foot suitcase carry each side
Followed by…
Two sets of:
10 Tempo Goblet Squats @2011 tempo
10 Air Squats
50 Foot Walking Lunge – no weight
A.
Build to Today’s 1-RM Power Clean
B.
Every minute, on the minute, for 3 minutes:
7 Power Clean and Jerks (135/95lbs)
Immediately followed by…
Every minute, on the minute, for 3 minutes:
4 Power and Jerks (175/125lbs)
C.
Complete as many rounds and reps possible in 15 minutes of:
Minutes 0:00-5:00
AMRAP:
10 Double Dumbbell Hang Clean and Jerks (50/35lbs)
10 Chest to Bar Pull Ups
15/12 Calorie Row
immediately followed by…
Minutes 5:00-10:00
AMRAP:
10 Double Dumbbell Hang Snatches (50/35lbs)
10 Toes to Bar
15/12 Calorie Row
immediately followed by…
Minutes 10:00-15:00
AMRAP:
10 Double Dumbbell Deadlifts (50/35lbs)
10 Pull Ups
15/12 Calorie Row
You do not restart on this workout when you change to the next 5 minute interval. Your score is the total number of rounds and reps completed.
Example: If you have completed 5 chest to bar pull ups and the clock reaches 5:00, you will move over to toes to bar to complete reps 6-10 before starting your row.
D.
Four sets of:
Front Rack Kettlebell Lunges x 16-20 reps total
Rest as needed
Banded Pull Aparts x 15-20 reps
Rest as needed
Athlete Notes:
We’ve got a grippy workout coming today. The goal is to mitigate forearm fatigue as much as possible, but grip endurance is an important aspect of CrossFit competition so we want to make sure you’re getting a solid dose of that during the season. The goal should be unbroken on the hang clean and jerks as much as possible, quick efficient sets on the gymnastics movements, and then focus on a powerful leg drive for the row in order to save your arms. Make sure you’re taking note of where the clock is at and when to transition the gymnastics movements. Those switch every 5 minutes so keep track of that and push through the burn.
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Warm up ✅
a. Up to 257 (97%)
b. Done Rx both parts UB
c. 7+28 Rx. This was a fun one.
d. Done
A. 205
B. 115/145
C. With 40 and reg pu and 10 burpees for row
6+26
A. 120
B. 8 w/85, 4 w/105
C. Not sure if I read the instructions right but we were supposed to keep going in the prior round of w didn’t finish the work when the timer went off. Complete the rest of the round then move on to other moves, correct?! Anyway, that’s how I did it.
Used 30lb DB for C&J and DL, 25 for the SN. Completed 5 +20 reps. That was definitely a lot harder with no programs rest between 🙃😮😐
Close! You were meant to just move to the next workout right when the time switched but in general it was an AMRAP and that is what you did.
A. Up to 340 for a pr power clean (it was close I’ll tag you on the insta Hunter you can let me know!)
B. RX done
:23/:20/:20
:15/:13/:10
C. RX 7+30
D. Done
Great PC; strong dude, very strong!
Thank you sir!