Mobility
DROM Series (4-6 reps each movement)
Machine of choice x 10 minutes @ easy pace
*Every 2 minutes, including 0:00, complete 1 Wall Walk + 50′ Farmers Carry
A.
Hamstring and Shoulder Prehab
One-Two sets of:
Prone Swimmers x 30 seconds
Bird Dogs x 30 seconds per side
Hamstring Curls with furniture sliders x 10 reps
B.
Three sets of:
Deadlift x 10 reps
Rest as needed
Start your first set around 50% and build or begin at the heaviest weight from last week. Deadstop between every rep then get tight and lift the bar as fast as possible every time while keeping proper technique.
C.
Every minute, on the minute, for 10 minutes:
6 Strict Handstand Push-Ups OR 2 Wall Walks
55+: 3-5″ riser allowed
Check out this video for Handstand Push-Up Scaling Options
D.
35-54:
Every 10 minutes, for 30 minutes (3 sets of):
500 Meter Row
15 Toes-to-Bar
20 Burpee Box Jump-Overs (24/20″)
15 Pull-Ups
500 Meter Row
55+:
Every 10 minutes, for 30 minutes (3 sets of):
500 Meter Row
12 Toes-to-Bar
18 Burpee Box Jump/Step-Overs (24/20″)
12 Pull-Ups
500 Meter Row
Scaling Options for Toes-to-Bar (choose one of the following):
Knees to Chest
Knees to Elbows
V-Ups
Scaling Options for Pull-Ups (Choose one of the following):
Jumping Pull-Ups
Banded Pull-Ups
Ring Rows (keep them strict)
Athlete Notes:
Let’s finish the week strong by giving a good effort on these intervals that incorporate some classic CrossFit movements. Okay … lets talk strategy:
First Row: Hit the first 500 meters around your 2k pace
Toes-to-Bar: Jump straight into the toes-to-bar and don’t waste any time here. The goal is unbroken on the toes-to-bar.
Burpee Box Jump-Overs: Stay moving through these reps. You will be breathing hard and that is okay! Drop, step up, jump/step onto the box, drop, set up, jump/step onto the box … that is your mantra
Pull-Ups: Stay on the pull-up bar for as long as you can stay in rhythm. Go by feel here not set rep schemes. You might surprise yourself.
Final Row: Sprint start this final row and then do a power 10 set. Once you complete this settle into a manageable pace for the remainder of the 500 meters.
The moment you finish make note of your time so you can see how consistent you are in the following sets. Take some deep breaths and try to get back to nasal only inhales as quickly as possible.
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.
Running Option
Complete a 7-10 minute jog at a moderate pace to warm up your lungs
followed by…
Eight sets of:
400 Meter Run @ 90% Effort
*200 meter recovery
Rest 1-2 minutes
*Jog/walk at a pace that allows you to get back to a point where you feel completely in control of your breathe.
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