Primary Session
Movement Primer
Three sets of:
9 Deadlifts @ 21X1 + 6 Romanian Deadlifts @ 4011
(you can use kettlebells or a barbell for these)
Rest 15 seconds
Narrow-Stance Goblet Squat x 8 reps @ 4011
Rest 15 seconds
15 second Assault Bike Sprint
Rest 2-3 minutes
A.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
B.
For time:
Eight rounds of:
5 Toes-to-Bar
10 Push-Ups
15 Air Squats
Immediately followed by…
Four rounds of:
10 Toes-to-Bar
20 Push-Ups
30 Air Squats
Immediately followed by…
Two rounds of:
20 Toes-to-Bar
40 Push-Ups
60 Air Squats
C.
Four sets of:
20 Kettlebell High Pulls
20 Band Pull-Aparts
20 Banded Overhead Triceps Extensions
20 Banded Hammer Curls
Rest 2 minutes
D.
Five sets for quality:
30 seconds of GHD Kayaking
Rest 15 seconds
30 seconds of Banded Plank Hold
Rest 30 seconds
Strength Accessory Option
A.
Four sets of:
Supinated-Grip Bent-Over Row x 8 reps @ 2111
immediately followed by…
Band-Resisted Straight-Arm Lat Pulldown x 10 reps @ 2020
Rest 90 seconds
B.
Four sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Aerobic/Gymnastics Accessory Option
Two sets of:
1-Mile Run
25 Strict Pull-Ups
50 Kettlebell Reverse Lunges (24/16 kg KBs)
25 Strict Handstand Push-Ups to 4/2″ Deficit
50 Kettlebell Reverse Lunges (24/16 kg KBs)
25 Strict Pull-Ups
1-Mile Run
Rest 5 minutes
A. Back Squat *Set 1 – 5 reps @ 60% – 235 *Set 2 – 3 reps @ 75% – 275 *Set 3 – 1 rep @ 85% – 315 *Set 4 – 3 reps @ 80% – 295 *Set 5 – 3 reps @ 85% – 315 *Set 6 – 2 reps @ 90% – 335 *Set 7 – 10 reps @ 70-75% – 275 *Set 8 – 10 reps @ 70-75% – 275 Rest exactly 2 minutes between sets. B. For time: 100 Chest-to-Bar Pull-Ups* *Every 2 minutes, including at 321Go!, perform 15/10 Calories of Assault Bike. Rest until… Read more »
Good to see you learned throughout this piece. Definitely a mental self check on the bike and staying focused and dialed in to your pace, I fully expect you to be sub 8 on these next time.
A. 210/260/290/275/290/305/260 for 7s
B. Soooooo I am obviously not very good at push ups ?? 25:15…..I was doing sets of 2s during the 20s and 40s. T2B unbroken and tried to make up time on the air squats. But I just fatigue so fast on push ups ??♀️
That’s all I had time for. This week is crazy with work so I’m just trying to get the strength/workout in.
Funny enough, so many crossfit athletes struggle at push ups when it seems like it would be easy compared to squatting 300
Pts Warm up Done A. Back squats build up to 145 for a double. 3 sets of 7 @ 120kg B. Scaled. to keep the intensity i left out the last 2 rounds. The 40 push ups would have taken way to much time to keep nay intensity. First 8 rounds everything unbroken Slowed down towards the end on the airsquats. Time. 6:33 4 rounds Ttb unbroken, push up started with h 10-10 at the end sets of 4 Time 8:18 C. Done D. Done ghd kayak is tough but a good core workout. Did mobility work today and felt… Read more »
A 130/160/180/170/180/200kg
170/170/170kg
B 17:32
Was able to keep it going.
Big sets on the push ups
C done
D done
Good work today Mauk!
Warm Up done
A.72,5/90/102,5/95/102,5/107,5/90/90/90kg
B.8 rounds 6:54
4 rounds 9:40
2 rounds 11:33
Total 28:07
I’m tired of the push-ups. I couldn’t make them quickly.
CD done
Warm up done
A. 180/225/255/240/255/270/ 3x 225#
B. For time : Total time : 16.36min Splits : 4:52 – 10:06 -16:36
The hard ones was push ups in the second and third part LOL they were all around the place.
C. Done
Strength: A & B
Strong squats!
Warm up done. Kept DLs light and just focused on engagement.
Back Squats:
200/250/285/270/285/300 3×7 at 250lbs.
Conditioning: 17:47
Splits were 5:07, 11:06, 17:47
C and SAO part A done.
Smoking fast! Great work!
Looks like your hamstring and hip held up well.
A) ok
B) 5’12” / 7’11” / 9’29”
Last two rounds of 40 push up was very hard
C) D) ok
I have a question for tomorrow workout, last three reps of Clean, I have to do Squat Clean or I can go Power Clean?
Move the barbell the fastest most efficient way!
A.
103-128-144-136-144-153 kg
128-128-128 kg
B.
20’28”
C. D.
Done
In the afternoon Aerobic/gymnastics
Close to going sub 20! This was a fun one!
??