Mobility & Activation
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)
and then …
Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)
Warm-Up
Four rounds at increasing intensity of:
20 Double-Unders or 40 Single-Unders
5 Hollow to Superman Swings on the pull-up bar
3 Strict Handstand Push-Ups (55+: 3″ riser; feel free to go from a box or sub in wall walks)
Please incorporate nasal breathing for this piece. This is designed to give you some touches on common movements in CrossFit and include gymnastic skills while keeping intensity low so you can focus on movement quality.
A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat @ 2111 Tempo
Set 1: 5 reps @ 65% of 1-RM
Set 2: 5 reps @ 70%
Set 3: 3 reps @ 70-75%
Set 4: 2 rep @ 75-80%
Set 5: 1 rep @ 80-85%
Sets 6-8: 1 rep @ 85%
B.
Primary Conditioning Track || Manic Grip Monday
35-54:
For Time:
30 Toes-to-Bar
immediately followed by…
15-12-9
Chest-to-Bar Pull-Ups
Power Snatches (105/75 lbs)
55+:
For Time:
30 Toes-to-Bar
immediately followed by…
15-12-9
Chin-over-the-Bar Pull-Ups
Power Snatches (75/55 lbs)
Scaling options for Toes-to-Bar:
Knees-to-Elbows
Knees-to-Chest
V-Ups
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Semi-Finals Conditioning Track || Manic Grip Monday
35-54:
For total time:
4 Chest to Bar Pull-Ups
10 Squat Snatches @ 105/75 lbs
4 Toes to Bar
Rest exactly 90 seconds, then…
8 Chest to Bar Pull-Ups
8 Squat Snatches @ 115/85 lbs
8 Toes to Bar
Rest exactly 90 seconds, then…
12 Chest to Bar Pull-Ups
6 Squat Snatches @ 135/95 lbs
12 Toes to Bar
Rest exactly 90 seconds, then…
16 Chest to Bar Pull-Ups
4 Squat Snatches @ 155/115 lbs
16 Toes to Bar
55+:
For total time:
4 Chin-over-the-Bar Pull-Ups
10 Squat Snatches @ 85/55 lbs
4 Toes to Bar
Rest exactly 90 seconds, then…
8 Chin-over-the-Bar Pull-Ups
8 Squat Snatches @ 95/65 lbs
8 Toes to Bar
Rest exactly 90 seconds, then…
12 Chin-over-the-Bar Pull-Ups
6 Squat Snatches @ 105/75 lbs
12 Toes to Bar
Rest exactly 90 seconds, then…
16 Chin-over-the-Bar Pull-Ups
4 Squat Snatches @ 115/85 lbs
16 Toes to Bar
C.
Three sets of:
8 Tempo Glute Ham Raises @ 21X1
Rest 30 seconds
8 Weighted GHD Hip Extensions @ 33X1 (hold for three seconds at the top)
Rest 90 seconds
Athlete Notes:
Primary Conditioning Track: You get to buy into your workout today so your 15-12-9 scheme doesn’t start until you complete your 30 toes-to-bar. You might be tempted to go big sets on the toes-to-bar but don’t be fooled! You have some heavy grip work coming up so be smart with breaking up your t2b so you don’t fatigue your grip too early. Then go by feel on your pull-ups. If you are in rhythm, can ‘relax’ your hands at the top of the pull-up then stay on the rig. If you lose rhythm or your kip is feeling weak then stick to quick singles, doubles or triples. Short sets on the barbell is ideal but follow the barbell down, get your shins right onto the bar and hands back on to go. The 15-12-9 is a sprint!
Semi-Finals Track: This workout is really going to test your pull fatigue and your ability to stay positionally sound when fatigue sets in. Both your grip and your back will likely start to get a little pumped after the first few rounds, so being smart about the snatches is going to be key. For most of you, fast singles is the route you should take on the barbell. For the gymnastics movements, that’s going to come down to your confidence on the barbell. If you’re a little shaky, then breaking the chest to bar into quick sets is better than risking a miss on the bar, especially as the weight gets heavier. Since you get a little rest after the toes to bar, don’t be afraid to push those. The reps are relatively low each round, but the volume will catch up at some point, so just be ready for when it does!
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
35-49:
Three rounds for time of:
400 Meter Run (Assault Runner if possible)
6/4 Strict Muscle-Ups
200 Meter Run
6 Strict Handstand Push-Ups
6 Kipping Handstand Push-Ups
50-54:
Three rounds for time of:
400 Meter Run (Assault Runner if possible)
4/2 Strict Muscle-Ups
200 Meter Run
4 Strict Handstand Push-Ups
4 Kipping Handstand Push-Ups
55+:
Three rounds for time of:
400 Meter Run (Assault Runner if possible)
6/4 Ring-Dips
200 Meter Run
4 Strict Handstand Push-Ups to 5″ riser
4 Kipping Handstand Push-Ups
Scaling Options for Strict Ring Muscle-Up (choose one of the following):
Band-Assisted Strict Muscle-Up Transition
Elbow Drops on Box
Banded Strict Muscle-Up
Squatted Muscle-Up Transition
Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups