Mobility, Activation & Warm-Up
Hip Flexor Stretch x 60 seconds per side
Squat Rocks x 60 seconds
One set of:
Assault Bike x 60 seconds nasal breathing only @ 70-75% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds nasal breathing only @70-75% effort
*The intention of this warm-up is to learn how to use your breathing to ramp up and ramp down your intensity. Incorporating nasal breathing can increase your CO2 tolerance, which contributes to higher aerobic endurance and increased VO2 max. Check out “10 Things You Should Know About Breathing” to learn about the benefits of breathwork.
A.
Back Squat
Sets 1-2 = 3 reps @ 70% of 1-RM
Sets 3-4 = 2 reps @ 80%
Set 5 = 1 rep @ 75%
Set 6 = 1 rep @ 85%
Sets 7-10= 2-3 reps@ 80-85%
Rest 2-3 minutes between sets
B.
35-54:
Complete for time:
9 Shoulder to Overhead (135/95 lbs)
9 Toes to Bar
3 Rope Climbs
15 Shoulder to Overhead
15 Toes to Bar
5 Rope Climbs
21 Shoulder to Overhead
21 Toes to Bar
7 Rope Climbs
55+:
Complete for time:
9 Shoulder to Overhead (105/75 lbs)
9 Toes to Bar
2 Rope Climbs
15 Shoulder to Overhead
15 Toes to Bar
4 Rope Climbs
21 Front Squats
21 Toes to Bar
6 Rope Climbs
*Please take the barbell from the floor
**If you don’t have access to a rope then please complete 3 strict pull-ups (or band assisted pull-ups) for every rope climb
Scaling Options for Toes-to-Bar
V-Ups
Knees-to-Chest
Knees-to-Elbows
Scaling Options for Rope Climbs
Choose one of the options in the video
C.
Three sets of:
Single Leg Glute Bridge x 15 reps @ 2011
Rest as needed
Two sets of:
Glute Ham Raise x 5-7 reps @ 3011
Rest as needed
If you need assistance on the GHR then try this out:
Athlete Notes:
Back squats this week! Get those hips and knees warm so you can tackle these sets since there are a lot of them!
Then some barbell work and grips in today’s workout. Can you push for unbroken on the shoulder to overhead and toes to bar while still maintaining a good pace on the rope climbs? Be efficient with the shoulder to overhead and breathe well on these so you have some breathe during your toes to bar. You should be able to do your first set of toes to bar unbroken, then 1-2 sets in the 15’s and 1-3 sets in the 21’s. The test will come with the rope climb accumulation. Shake out your arms and practice jumping right back up the rope. You get to use your feet so rely on that solid foot hook to keep yourself moving! Check out this article to review some drills to lock in a good footwork: https://www.crossfitinvictus.com/competitors/blog/master-basics-rope-climbs-4-drills/
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.
Concept 2 Bike Option
Every 6 minutes, for 32 minutes (4 sets) of:
80/60 Calorie Concept 2 Bike