Dynamic Mobility, Activation and Warm-Up
Two sets of:
Nick’s Hip Opener x 60-90 seconds per side
Wrist Stretch x 8-10 pulses
Tricep Stretch x 30 seconds per side
and then …
Three sets of:
Run 200 Meters/Assault Bike x 10 calories
Barbell Front Squats x 10 reps
Hollow Rocks x 15 reps
A.
Every 2:00, for 12:00 (6 sets):
Front Squat x 3 reps
*Sets 1-3 @ 70%
*Sets 4-5 @ 75%
*Sets 6 @ 80%
B.
Every 2:30, for 15 minutes, complete:
Power Clean + Front Squat x 2 reps @ 75% of Power Clean
C.
“Grace”
30 Clean & Jerks
35-54: 135/95 lbs
55+:
95/65 lbs
Notes:
One of my FAVORITE benchmark CrossFit workouts! This is one that you ATTACK! I want you to push the pace on this. Your openeing set should be a big chunk of the 30 reps. For example, you may open with 18 reps, then go to 6 reps, then do 3 reps, then singles for the last 3 reps. You must decide what a good opening set is for you based on your grip strength and posterior endurance but you should attack this with a ferocious mindset. Your mindset should be ‘shins to the bar’ as soon as you drop that bar. Please adjust the loading if you are worried the workout will take you longer then 3 minutes. A sub 2:00 minute on this workout would be fantastic!
D.
Two Sets of:
DB Cuban Press x 12 reps
Supinated Grip Pull Ups x 6-10 reps
followed by…
Two Sets of:
Diamond Push Ups x 12 reps
DB Lateral Raises x 12 reps
followed by…
Three sets of:
1/2 Kneeling Landmine Rotations x 10 reps each side
Rest 30 seconds
Ab-Wheel Rollouts x 10 reps
Rest 30 seconds
Optional Gymnastics Session
All Age Divisions
Two sets of:
Hanstand Shoulder Shrugs x 10 reps
Rest 30 seconds
and then …
Two sets of:
Donkey Kicks x 5 reps
Rest 30 seconds
and then …
35-54:
Every minute, on the minute, for 10 minutes, complete:
Strict Handstand Push-Ups x 36% of Max Reps
55+:
Every minute, on the minute, for 10 minutes, complete:
Elevated Foot Handstand Push-Ups x 36% of Max Reps
Note:
Check back to October 22, 2018 to see what your max reps of sHSPU were. We will start working on more handstand walking next week!