Primary Training Session
Get Moving || Warm-Up
Spend 60-90 second in each of the following mobility pieces on each side…
–Band Distracted Hip Flexor Stretch
–Banded Perfect Stretch
Followed by…
Three sets of:
30 Second Banded Palloff Hold (each side)
30 Second Banded Lateral Monster Walk (left and right)
15 Single Leg Hip Bridges (each leg)
10 Dynamic Bodyweight Bulgarian Split Squats (each leg)
5 Kettlebell Windmills (each side)
Followed by…
Five reps of:
Depth Drop to Horizontal Jump
Rest as needed
A.
Front Squat
Every minute, on the minute, for 5 minutes:
Set 1: 3 reps @ 60%
Set 2: 2 reps @ 70%
Set 3: 1 rep @ 75%
Set 4: 1 rep @ 80%
Set 5: 1 rep @ 80+%
Rest 60 seconds, then…
Every 2 minutes, for 6 minutes (3 sets of):
Front Squat x 1 rep @ 85+%
B.
Back Squat
Five sets x 4 reps @ 80+%
Rest 2 minutes between sets
C.
Deadlift
Five sets of 4 reps @ 80+%
*No touch and go.
Rest 2 minutes between sets
D.
Five sets for times of:
75 Double Unders
15 Toes to Bar
25 Russian Kettlebell Swings (70/53lbs)
Rest or alternate full sets with a partner 1:1
E.
Three sets of:
15-20 Weighted GHD Back Extensions
Athlete Training Notes
Grip and midline. We’re sprinting through this one today as fast as you can knowing that you’ve got a 1:1 work:rest. Aim for unbroken on the double unders but if you trip, so be it. For the toes to bar we should be aiming unbroken as long as possible. Your grip will start to fatigue in the later rounds but with the 1:1 rest you should be able to recover enough to keep it to 1-2 sets max. After that we’ve got a russian swing which we don’t do super often in conditioning pieces, BUT, it did come up in the age group CrossFit games in 2023. Make sure you keep the arms straight and get the bottom of the bell up above your eyebrows. It’s an underappreciated and underrated movement in a conditioning piece so don’t overlook it!
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 Output
Every 2 minutes, for 10 minutes (5 sets of):
10/7 Calorie Echo/Assault Bike Max Effort Sprint
Strength Accessory
Three sets of:
6-8 HEAVY Bulgarian Split Squats (each leg)
Rest 30 seconds
8-10 HEAVY Dumbbell Romanian Deadlifts
Rest 1-2 minutes between sets
Followed by…
Three sets of:
10-12 Barbell Hip Thrusts @ 50+% of 1RM Deadlift
100 Foot Suitcase Carry (each arm)
Machine Based Mixed Modal
For total time:
21/18 Calorie Ski Erg
15/12 Calorie C2 Bike OR Echo Bike
9/6 Calorie Row
Rest 60 seconds
21/18 Calorie C2 Bike OR Echo Bike
15/12 Calorie Row
9/6 Calorie Ski Erg
Rest 60 seconds
21/18 Calorie Row
15/12 Calorie Ski Erg
9/6 Calorie C2 Bike OR Echo Bike
Rest 5 minutes, then repeat the entire process.
Zone 2 Running
Jog 3-4 miles at a zone 2 pace (no weight vest or ruck). If possible, try to prioritize softer surfaces over concrete.