Primary Training Session
Get Moving || Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
A.
Deadlift
*Set 1 = 6 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5-7 – 1 rep @ 80-90%
Rest 2 minutes between sets
B.
Three sets of:
Barbell Goodmornings x 4-6 reps @ 2111
Rest as needed
Followed by…
Three sets of:
Glute Ham Raises x 8 reps
Rest as needed
C.
“2014 21-15-9 Complex”
For time:
8 Deadlifts (155/115lbs)
7 Cleans
6 Snatches
8 Pull-Ups
7 Chest to Bar Pull-Ups
6 Bar Muscle Ups
6 Deadlifts
5 Cleans
4 Snatches
6 Pull-Ups
5 Chest to Bar Pull-Ups
4 Bar Muscle Ups
4 Deadlifts
3 Cleans
2 Snatches
4 Pull-Ups
3 Chest to Bar Pull-Ups
2 Bar Muscle Ups
D.
Six sets of:
Hollow Rock x 30 seconds
Rest 30 seconds
Athlete Notes:
There’s a whole bunch of moving parts in this workout so make sure you’re paying attention to details and know what you’re doing. Next step is to check back to the 2014 CrossFit Games leaderboard to see what times looked like for this workout to give yourself something to aim for and compare to. Then, for the workout we’ve got a mix of barbell and pull-up variations. For the barbell movements, the goal should be unbroken on the deadlifts, quick singles with maybe a few touch and go’s on the cleans, quick singles on the snatches to make sure your grip is good before starting the pull-ups. On the pull-ups it might work best for you to go unbroken on the pull-ups into chest to bars, drop down real quick, then hit the bar muscle ups. This one is going to get grippy so push the pace early to get as deep into the workout as you can before grip fatigue sets in.
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.
Running Option
Complete a steady pace jog for 10-15 minutes
Three sets of:
6-8 Minute Run @ 5k pace
Rest/Walk 2-3 minutes
Additional Work
Four sets of:
Hanging Knee Raise x 10-12 reps
Rest 30 seconds
Weighted Russian Twists x 10-12 reps each side
Rest 30 seconds
Flutter Kicks x 30 seconds
Rest 90 seconds