Mobility, Activation & Barbell Warm-Up
CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage.)
Followed by …
Two sets of:
Perfect Stretch x 6 reps with 5 second hold every rep
Deep Squat Progression x 3-5 reps (slow and controlled)
and finish with …
Empty Barbell Warm-Up
5 Snatch Grip RDL
5 Muscle Snatches
5 Snatch Balance
5 Drop Snatch
3 High Hang Snatch
2 Mid Thigh Snatch
1 Snatch
A.
Every 2 minutes, for 6 minutes (3 sets of):
High Hang Snatch x 3 reps (50-60%)
Followed by…
Every 2 minutes, for 6 minutes (3 sets of):
Hang Snatch x 2 reps (60-70%)
Followed by…
Every 90 seconds for 9 minutes (6 sets of):
Snatch x 1 rep
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80-85%
Set 5: 85%
Set 6: 85-90%
B.
Take 10 minutes to play with your handstand walks! Try a few of the following drills:
Handstand Marching
Handstand Marching on Box
Wall Facing Handstand Marching
Wall Facing Handstand Walk
Single Leg Thigh Taps
Single Leg Thigh Taps on Box
Wall Facing Split Handstand Hold
C.
35-49:
Against a 2:30 clock, complete the following…
40-Foot Handstand Walk
8 Bar Muscle Ups
40-Foot Handstand Walk
Max Overhead Squats (155/115 lbs) in the remaining time.
Rest 90 seconds between sets and repeat for a total of FOUR sets
50-54:
Against a 2:30 clock, complete the following…
30-Foot Handstand Walk
6 Bar Muscle Ups
30-Foot Handstand Walk
Max Overhead Squats (135/95 lbs) in the remaining time.
Rest 90 seconds between sets and repeat for a total of FOUR sets
55-59:
Against a 2:30 clock, complete the following…
20-Foot Handstand Walk
4 Bar Muscle Ups
20-Foot Handstand Walk
Max Overhead Squats (115/75 lbs) in the remaining time.
Rest 90 seconds between sets and repeat for a total of FOUR sets
60+:
Against a 2:30 clock, complete the following…
10-Foot Handstand Walk
6 Chest-to-Bar Pull-Ups
10-Foot Handstand Walk
Max Overhead Squats (95/65 lbs) in the remaining time.
Rest 90 seconds between sets and repeat for a total of FOUR sets
Scaling Options for Handstand Walk (choose one of the following)
1 Wall Walk for every 10′
Bear Crawl
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Chest-to-Bar Pull-Ups
Band Assisted Chest-to-Bar Pull-Ups
Jumping Chest-to-Bar Pull-Ups
Athlete Notes:
We are starting the week off by building to a heavy snatch! Use the earlier complexes to warm up your speed and turn over so you are primed to move heavier loads by your last 6 sets.
We’ve seen this workout style become very popular at the CrossFit Games in the past few years. How quickly can you work through the first gymnastics movements to start chipping away at the overhead squats? Each of the handstand sections should be something that you could finish in less than 45 seconds. If you’re still learning to handstand walk and can’t make it at least 5-10 feet in a row then today would be a good day to substitute with wall walks or reduce the distance. On the bar muscle ups, your goal is unbroken here, but if you have to break, it’s a quick rest. Your shoulders will be fatigued coming off that second handstand walk so this workout is really going to test your overhead stability. If you struggle getting at least 5 reps in a row at your prescribed weight then consider lowering it to a weight that you can comfortably hit 5-10 reps unbroken for the first set. Move fast then shake your arms out and take some deep breaths during the rest!
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.
Aerobic/Gymnastic Option
Three rounds of:
500 Meter Row or Ski
10 Burpee Box Jumps (24/20″)
15 GHD Sit-Ups
GHD Sit-Up Standard:
35-54 Men: 40″ from top of seat to floor
35-54 Women: 37″ from top of seat to floor
60+ Men:
37″ from top of seat to floor
60+ Women: 31″ from top of seat to floor
Rest 2 minutes…
Three rounds of:
500 Meter Row or Ski
15 Burpees
15 Toes-to-Bar
Rest 2 minutes…
One round of:
50 Double-Unders
500 Meter Row or Ski
50 Double-Unders
Scaling Options for GHD Sit-Ups or Toes-to-Bar
Weighted Sit-Ups (20/14 lbs medball; butterfly style and bring ball overhead to touch the ground and in then to the front of the feet)
V-Ups
Knees-to-Chest
Knees-to-Elbows
Scaling Options for Double-Unders
Single-Unders x Double the Reps
Double Unders x 1/2 the reps
Plate Taps x 45-60 seconds