Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets of):
10/7 Calorie Bike
50 Foot Bodyweight Walking Lunge
3-5 Wall Walks
50 Foot Double Dumbbell Overhead Carry
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.
Against a 2:30 clock, complete the following…
50-Foot Handstand Walk
10 Bar Muscle Ups
50-Foot Handstand Walk
Max Overhead Squats (175/125lbs) in the remaining time.
Rest 90 seconds between sets and repeat for a total of 50 Overhead Squats OR FIVE sets.
C.
Spend 10-15 minutes playing around with any handstand variations (obstacles, free standing, moving around cones, etc) that you’d like to work on. Let us know what you did in the comments!
D.
Four sets for quality of:
100-Foot HEAVY Farmer Carry
100-Foot Sandbag Shoulder Carry each side
90 Second Weighted Chinese Plank
Athlete Notes:
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 50 foot handstand sections should be something that you could finish in less than 30 seconds. If you’re still learning to handstand walk and can’t make it at least 15-20 feet in a row, today would be a good day to substitute 2 wall walks for each of the 50 foot sections. 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 this 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 during the rest!
Warm up ✅
A. 95/115/135
135/145/155
155/165/175/185/195/205 miss
B. 50 in 4 rounds. :01s to spare
OHS 12/8/13/17
C. Skip. Left Wrist was hurting all day overhead ongoing issue for about a month. Mostly in a wide grip. Really affecting my confidence snatching.
D. Done
Warm up: done
A. 115-125-125 lbs
130-135-1145 lbs
145-155-165
175 & 185 failed.
B. Skip today . Tomorrow will be a great day
C. Done
D. Done
Warmup done
A. 43/52/61Kg
61/66/70Kg
70/72/75/77/80Kg
B. Scaled weights to 70Kg and HSW to 30’; too much weight/volume for shoulders.
Total – 50/5 sets
HSW – 10-15’ sections
BMU – 6.4/5.5/5.5/6.2.2/5.5
OHS – 12/8/10/8/12
C. Done
D. Done
Quick AM wod:
For time
50 strict pull ups (fat bar)
100 hr push ups
5K run
29:47
PM
Warm up done
B) 50 foot hsw (25foot ub at every round)
20-18-16-14-12 reps alternating hang db clean and jerk 50lbs
50 foot hsw
10-12-14-16-18 reps single arm ohs (50lbs)
The given timeframe.
C) some farmers carry, but that was it for the day
A1. HHS: 85×3, 90×3, 95#x3
A2. HS: 100×2, 105×2, 110#x2
A3. Snatch: 115, 120, 125, 130, 135, 140#
B. 5/6/7/6. I did 4 sets of: Against 2:30 clock: 2 Wall Walks, 5 Bar MUs, 2 Wall Walks, ME OHSs @ 105#. I’m still easing back into training and recovering from being sick.
C. HS playtime. Worked for 10 minutes on HS Walking.
D. Completed 2 sets of: 100’ Farmer’s Carry @ 44#, 100’ Dball Shoulder Carry @ 80#, :60s Chinese Plank
Warm up done
A. 65
A1.75
A2. 75, 80, 85 85 85
B. Changed the time to 3 min and did-
10 HSPU
8 C2B Pull. Ups
30ft HSW
Max OH Sqt, 75lb
Squat reps- 5/10/8/6/3
Hands are tore up already.
A.
95/115/135
155/165/185
185/195/205/225/235/245
B. Rx 47 reps of overhead squats in 4 sets didn’t have time to do the fifth .. I should have finished in 4 sets..
Al hsw 25 feet unbroken increments
Bar mu : ub/ub/8-2/ub
C. Done
D. Done
You were right there!
I know! I could have done more on the first set! Then just ran out of time so couldn’t do the last set to finish the final 3!