Primary Training Session
Movement Primer
Three rounds at 70-80% effort of:
10/7 Calorie Bike OR Row
100 Foot Farmer Carry
10 Toe Elevated Romanian Deadlifts
20 Bodyweight Hip Bridges
30 Supinated Grip Band Pull Aparts
100 Foot Sandbag Bearhug Carry (slow pace)
A.
Eight sets of:
Deadlift x 3 reps @ 85% of 1-RM Deadlift
Rest as needed
B.
Complete as many rounds and reps as possible in 30 minutes of:
“The Chief”
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Followed by. . .
400 meter Run
*Add one round of “The Chief” after every 400 meter run eg:
One round of “The Chief”
400 meter Run
Two rounds of “The Chief”
400 meter Run
Three rounds of “The Chief”
400 meter Run. . .etc
C.
Every 90 seconds for 12 minutes (8 sets):
15 GHD Sit-Ups
45 seconds Sandbag or D-Ball Bearhug Hold (150/100lbs.)
Athlete Notes:
Today we’ve got a classic mixup of a benchmark CrossFit workout and a little (lot) of running! These rounds on the Chief should be FAST! You won’t be challenged to hold on to the barbell like you were when we combined DT and running, BUT, you will be challenged to move quickly! A single round of “The Chief” should take anywhere from 25-35 seconds, so we want you to challenge yourself to hold on to that time domain as we get deeper into the workout! The barbell should be unbroken, and then hold yourself to a high standard while still moving quickly through the push-ups and air squats!
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.
Strength Accessory Option
A.
Three sets of:
Rear-Leg Elevated Kang Squats x 6-8 reps each leg @ 4211
Rest 45 seconds between each leg
B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
L-Sit Hold x 45-60 seconds (accumulated)
Rest as needed
C.
One set of:
40 Banded Good Mornings
80 Banded Hamstring Curls
40 Banded Good Mornings
Keep a steady pace with a light band.
BikeErg Option
Three sets of:
4 minutes at 85-90% of 20 minute test
60 seconds rest
3 minutes at 100-105% of 20 minute test
60 seconds rest
2 minutes at 115+% of 20 minute test
Rest 2 minutes
Running Endurance Option
Ten rounds for distance of:
2 Minutes and 30 seconds of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% of 1-Mile PR Pace
Rowing Endurance Option
Four sets for times of:
Row 500 Meters @ 85% of 2k PR Pace
Row 500 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 95% of 2k PR Pace
Rest 3-4 minutes
Your goal should be to maintain consistent pacing across all sets.