Mobility, Activation & Warm-Up
Band Distracted Hamstring Floss x 30-45 seconds per side
Glute Blast
Banded Clam Shells x 10 + 15 second Isol Hold
Banded Straight Leg Raises x 10 + 15 second Iso Hold
Banded Fire Hydrants
x 10 + 15 second Iso Hold
Switch Sides
and finish with …
Two sets of:
Medball Deadlifts x 10 reps
Medball Sit Ups x 10 reps
A.
Every 45 seconds, for 20 reps (15 minutes) of:
1 Banded Deadlift @ 55-60% + 20-30% Extra Band Tension at the Top
*The focus is concentric speed on all of these lifts!
**This should feel like 90% of your 1RM deadlift at lockout.
B.
Skill Movement Prep:
Two sets of (move through at your own pace)
5-10 Tight Kip Swings
3-5 Kipping Knees to Chest
3-5 Kipping Leg Raise
and then …
35-49:
Six rounds for time:
25/20 Calorie Assault Bike
15 Toes to Bar
50-54:
Six rounds for time:
25/20 Calorie Assault Bike
12 Toes to Bar
55+:
Six rounds for time:
25/20 Calorie Assault Bike
10 Toes to Bar
Scaling Options for Toes-to-Bar:
Knees to Elbows
Knees to Chest
V-Ups
C.
Three sets of:
Alternating Standing Dumbbell Press x 10 reps each arm
Rest as needed
Wide Grip Strict Pronated Grip Pull Ups x 8 reps (use band if needed)
Rest as needed
Single Arm Ring Row x 10 reps each arm
Rest as needed
D.
Three sets of:
GHD Sit Ups x 30 seconds*
GHD Supine Plank x 20-30 seconds
Rest 90 seconds
*If you have no desire to compete in CrossFit then please substitute GHD Sit-Ups with Weighted Sit-Ups”
Athlete Notes:
We are bringing the banded deadlift back into style. 🙂 We are moving from the higher rep deadlift work to lower volume but higher intensity as the band should mimic a 90% effort but without all the loading (gotta love bands). Then you’ll move into some toes-to-bar accumulation training! We’ve heard you all loud and clear when it comes to toes-to-bar endurance and it sounds like most of you want to get better at them! Todays session allows you to completely focus on your toes-to-bar while the bike is your break from the rig. We’d like to see you keep a relatively high RPM on the bike while still allowing you to get off and jump right up to your toes-to-bar. Practice a few different styles today so you are better informed on what type of toes-to-bar works best for different rep schemes. You can check out this article for different types of toes-to-bar:Â
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.
Running Option
Run Interval Session
5 Minutes Jog
and then …
Speed Intervals
Four sets of:
5 minutes @ 5k pace
2 minutes Walk/Jog
Compare to May 14th, 2022