Mobility, Activation & Warm-Up
Banded Hip Flexor Stretch x 60 seconds per side
Bird Dog x 10 reps per side
Cat/Cows x 10 reps
Leg Reach x 10 reps total
followed by …
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Medball Squats x 10 reps
Ball Slams x 10 reps
A.
Every 3 minutes, for 15 minutes, complete (5 sets):
Front Squat
Set 1 – 5 reps @ 65% of 1-RM Front Squat
Set 2 – 5 reps @ 70%
Set 3 – 4 reps @ 75%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 80-83%
B.
Bar Muscle-Up Skill Development
Two sets of:
Supine Banded Lat Pulldowns x 8-10 reps
Followed by…
Two sets of:
Banded Bar MU Stomps x 6-8 reps
Followed by…
Two sets of:
Box Jump to Full Support x 4-6 reps
Followed by…
Two sets of:
Air Chair Swing x 4-6 reps
Followed by…
OPTIONAL
Two to three sets of:
4-6 Bar Muscle Ups
C.
Primary Track || Conditioning
Complete at Zone 2 Pace:
1000 Meter Row
Rest exactly 2 minutes, then…
100 Foot Farmer Carry
15 Dumbbell Burpee Deadlifts
100 Foot Farmer Carry
12 Dumbbell Burpee Deadlifts
100 Foot Farmer Carry
9 Dumbbell Burpee Deadlifts
Rest exactly 2 minutes, and then…
1000 Meter Row
35-54: 50/35 lbs
55+: 35/20 lbs
Semi-Final Track || Conditioning
35-54:
Complete for time:
21-15-9-6
Double Dumbbell Front Squats (50/35 lbs)
4-3-2-1
Rope Climbs
Rest exactly 2 minutes, and then…
15-12-9
Toes-to-Bar
Dumbbell Burpee Deadlifts
Rest exactly 2 minutes, and then…
12-9-6-3 reps of:
Lateral Burpees Over the Dumbbells
Double Dumbbell Hang Power Clean and Jerk
55+:
Complete for time:
21-15-9
Double Dumbbell Front Squats (35/20 lbs)
4-3-2
Rope Climbs
Rest exactly 2 minutes, and then…
15-12-9
Toes-to-Bar
Dumbbell Burpee Deadlifts
Rest exactly 2 minutes, and then…
12-9-6-3 reps of:
Lateral Burpees Over the Dumbbells
Double Dumbbell Hang Power Clean and Jerk
D.
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1 – 40 seconds of Dead Bugs
Station 2 – 40 seconds of Right Side Plank
Station 3 – 40 seconds of Left Side Plank
Station 4 – 40 seconds of Flutter Kicks
Athlete Notes:
We have another Zone 2 conditioning piece for the primary conditioning track. This means you are keeping your heart rate at 60-70% of your max heart rate. Instead of viewing this piece as ‘for time’ view it as ‘for aerobic base building’ and monitor your heart rate throughout the workout. You should be able to have a lighthearted conversation throughout the conditioning piece.
The Semi-Finals track is not Zone 2 and, instead, touches on a few movements that may be seen in the Semi-Finals. The first couplet will surprisingly tax the midline the most with the double dumbbell front squats forcing the athlete to stay braced and the rope climbs which, if done efficiently, will be more like knees to elbows on the rope. We want our semi-finals athletes to continue to build on rope climb volume.
Heading into couplet 2 with be taxing on the grip but reps are still relatively low. Challenge yourself to knock out big chunks of the toes-to-bar (or go unbroken if toes-to-bar are your jam); stay unbroken on the dumbbell deadlift burpees.
The last couplet is all about heart because your grip will be taxed and lungs fatigued. Be safe on the lateral burpees over the dumbbell (just one dumbbell) and have an unbroken mindset on the hang power clean and jerks. Use your legs for the overhead so make sure you are doing a push press versus strict press. This is important because your arms will be fatigued from the burpees so utilize your legs with a strong dip/drive for the “jerk”. Try to be as fast as possible on this movement while still making sure you hit the movement standard.
Per CrossFit, this is the movement standard for the dumbbell hang power clean and jerk: After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position, either at his or her side or between the legs. From there, the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead. Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses. At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead.
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.
Skill Development Option
Every minute, on the minute, for 4 minutes (4 sets) of:
Interval 1 – Back-To-Wall Donkey Kicks x 6-10 reps
Interval 2 – Kick to Handstand Practice (freestanding or to the wall) x 45 seconds effort
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall Facing Handstand Marching or Box Assisted Handstand Marching
x 10 reps
Interval 2 – Side Pressing Handstand Hold or Walk x 15 second effort
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 16 reps
Interval 2 – Handstand Walk x 20 second effort
– – – – – – – –
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Single Leg Thigh Taps x 10 reps
Interval 2 – Handstand Walk x 20 second effort
Followed by. . .
For 3 minutes, perform one set of:
Back-To-Wall Handstand Hold x max effort
*If you fall, kick back up to the wall as soon as you are ready. The goal is to be in the handstand position for as much time in the 3 minutes as possible. Keep hands turned out to the sides 90 degrees on these as they are to promote strength in the handstand walk.