Primary Training Session
Movement Primer
Three rounds at 70-80% effort of:
60 second Bike OR Row
30 second Side Plank (each side)
20 Banded Good Mornings
10 Med-Ball Bear-Hug Squats
20 Banded Face Pulls
100-Foot Double Kettlebell Front-Racked Carry
A.
In 15 minutes or less, build to today’s Dead-Stop Front Squat
*Compare results to October 15, 2021.
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Deadlift + Hang Clean + Front Squat + Clean + Jerk
(Drop and reset after the front squat)
Start at 50% and build to today’s heaviest set.
C.
“CrossFit Games Ringer 1 & Ringer 2”
“Ringer 1”
Complete rounds of 30, 20 and 10 reps for time of:
Calories of Assault Bike
Toes-to-Rings
Time cap: 6/7 minutes (male/female)
Ringer 2 will begin 1 minute after the time cap for Ringer 1 (the 7 minute mark for males, 8 minute mark for females).
“Ringer 2”
Complete rounds of 15, 10 and 5 reps for time of:
Burpee to Rings
Overhead Squats (135/95 lbs)
Time cap: 5 minutes
D.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 3111
Station 2 – Band-Resisted Seated Rows x 20 reps @ 20X1
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
Athlete Notes:
Hopefully you’re feeling good after a big Thursday rest day, meal, and time spent with family! Today we’re testing a fun burner from the CrossFit Games in 2018. It’s a two-part workout and each one is meant to be FAST. Ok, maybe not so fast that you end up like James Newbury did (he destroyed the first portion, then it destroyed him)…but you get the point. We want to hammer the bike hard and hang on for each set of toes to rings unbroken. See where you finish and compare yourself to some of the elites! Rest up during that one minute transition, but get ready because it goes quick! This next one you’re going to have to just shut your brain off and move. Hit the ground as soon as your feet drop back down from the jump. In other words, try to get it done before it really hurts :). Your goal for the overhead squats should be to do them unbroken, so pick a weight that allows for that. Remember, descending rep schemes are nice because it’s less reps next time you go, so put your head down and step on that throttle.
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.
Engine Accessory Option
A.
Against a 6-minute running clock for max distance:
500 Meter Row
40 Drag Rope Double-Unders (or 60 Double-Unders if you don’t have a drag rope)
30/24 Calories of Assault Bike
Max Burpees to a Target in the remaining time
Rest 2 minutes between sets and complete a total of FOUR to FIVE sets.
*If at any point there is significant dropoff, the workout is terminated.
B.
Accumulate 3 minutes in a dead hang from the pull-up bar.
Followed by…
Three sets of:
10-15 Barbell Wrist Curls
Rest as needed
Gymnastics Skills Accessory Option
Every minute, for 16 minutes, (4 sets) of:
Station 1: 8-10 Muscle Ups*
Station 2: 4 Single Leg Squats (Pistol) each leg @ 2110 tempo
Station 3: 1-2 Rope Climbs**
Station 4: Rest
*Focus on either speed or relaxing. Do not become content with your technique on muscle ups unless you are a ninja on the rings. Usually there is still room to either speed them up without taking more energy, improve the transition from catch to pressing the dip or relaxing your grip at the bottom of the swing.
**Practice efficient pulls and a fast, efficient descent.”
Engine Accessory Option
Every 3 minutes, for 27-30 minutes (9-10 sets) for times:
30/22 Calories of Assault Bike
OR
Six sets of:
30/22 Calorie Assault Bike Sprint
Rest twice as long as it takes you to do the interval
*i.e. 1:00 work time = 2:00 rest