Primary Training Session
Warm-Up Primer
Every 6 minutes, for 18 minutes (3 sets of):
Run 400 meters
3 Wall Walks
6 Strict Handstand Push-Ups
9 Toes to Bar
12 Air Squats
A.
Every 90 seconds for 9 minutes:
Odd Rounds: 4 Back Squats @ 75-80%
Even Rounds: 2 Back Squats @ 85-90%
B.
“CrossFit Games Open Workout 17.2”
Complete as many rounds and reps as possible in 12 minutes of:
Two rounds of:
50-ft. Dumbbell Walking Lunge (2x 50/35lb.)
16 Toes to Bar
8 Dumbbell Power Cleans
Followed by. . .
Two rounds of:
50-ft. Dumbbell Walking Lunge (2x 50/35lb.)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
C.
Three rounds of:
60 second Plank
50 Foot Suitcase Carry (25ft each side)
Finish with. . .
Three sets of:
45 seconds max GHD Hip Extensions
30 seconds rest
Athlete Notes:
Today we’ve got a fun little Friday open workout headed your way. If you have the ability, try to set this workout just as you would for an actual open workout. Treat this one just like it was your “Friday Night Lights” and you were submitting a score. If you completed this workout back in 2017, look back to your score. Did you leave any notes? Would you have done anything different? Then we’ll take what we learned and improve upon it this time! If this is your first time hitting this workout, it gets pretty grippy so you’re going to have to be smart with how you attack movements, pace others, and mitigate grip damage as long as possible. Let’s start with the lunge. This is the only lower body intensive movement in this workout AND it’s a chance to relax your grip. Find a good placement for your hands and try to relax them as much as possible here. You’re going to need all the grip you can get for the other movements. The toes to bar are a little tricky. Most of us are confident in hitting them unbroken.. but, if you do that and it blows you up for the other movements, that’s no good. We’d like to see them done in 1-2 quick sets based on your abilities. For all of the dumbbell cleans, uphold a strong standard here. It’s easy to get sloppy with these, so try to make them as quality as you can. As far as reps go, most of you can do all 8 unbroken as long as you’re comfortable taking the 8th rep and popping them right into the lunge. Otherwise, do a quick 7, shake the hands, then the last rep will be a clean followed by the adjustment to your lunge grip. The final movement of the workout is the bar muscle-ups. These will no doubt get tough, especially the second round of them. It would make the most sense for the majority of you to break them early into small fast sets, something well below a maximal effort. 2-4 sets will be the ticket here. Take notes on this workout and compare them to previous results if you’ve done it. If you haven’t, still take notes and see what maybe you could have changed if this were to ever show up again!
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.
Power Strength Accessory Option
Three sets of:
2 Hand Over Hand Rope Sled Pull 50-70 Feet
Rest as needed
Engine Accessory Option
Four sets for times of:
1000 meter Concept 2 Bike Erg
500 meter Row
30/22 Calorie Assault Bike
400 meter Run
Rest half the amount of time it took you to complete each set.
*If you do not have a Concept 2 Bike Erg, substitute a 400 meter run. Each set would then begin and end with a run.
**Your goal should be to be a faster total time than the 2 sets from week 4.
Gymnastics Skills Accessory Option
Every minute, for 12 minutes, (6 sets) of:
Station 1: 2 Muscle Ups + 4 Toes to Rings
Station 2: 2 Bar Muscle Ups + 4 Toes to Bar
Engine Accessory Option
Twenty sets of:
35 second Assault Bike at 30 min test + 3-4 RPM
25 second rest
After the 20th set, rest 2 minutes, then…
Every minute, on the minute, for 5 minutes:
11/8 calorie Assault Bike SPRINT