Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Easy Jog
20 Banded Good Mornings
50 Foot Forward Monster Walk
50 Foot Backward Monster Walk
10 Single Leg Bodyweight Hip Bridges (each leg)
100 Foot Double Kettlebell Overhead Carry
Followed by…
Two sets in a clean grip of:
High Hang High Pull x 3 reps
Mid Hang Muscle Clean x 3 reps
Low Hang Power Clean x 3 reps
Front Squat x 3 reps
Squat Clean x 3 reps
Rest as needed
*empty bar up to 95/65lbs
A.
Every 2 minute, for 12 minutes (6 sets of):
Hang Clean + Clean
*Drop and reset between movements.
Set 1: 70%
Set 2: 75%
Set 3: 80%
Sets 4-6: 82.5+%
%’s off your 1RM clean.
B.
Every 90 seconds, for 9 minutes (6 sets of):
Set 1: 3 Front Squats @ 66%
Set 2: 2 Front Squats @ 76%
Set 3: 1 Front Squat @ 86%
Set 4: 2-3 Front Squats @ 76%
Set 5: 1-2 Front Squats @ 86%
Set 6: 1 Front Squat @ 96%
Then, at the 9:00 mark…
Every 3 minutes, for 9 minutes (3 sets of):
3-4 Back Squats @ 85%
C.
For time:
8-12-16 reps of:
Single Arm Thrusters (70/50lbs)
Bar Muscle Ups
*Compare scores to Event 10 of Masters CrossFit Games 2024.
D.
Three sets of:
30-45 Second Face Up GHD Hold
100 Foot Suitcase Carry (each arm)
Conditioning Training Note
We’ve got a quick burner coming up today. You can take a look back to the masters leaderboard from this year’s CrossFit Games to check some scores and compare yourself! The goal on this workout, and best times, is to go unbroken. But knowing your gymnastics capacity is going to be key. If you go for broke on the first 2 sets and then break the 16’s into 3-4 sets you’ve probably gone a little too hard too early. That 16 is going to be a challenge at the end so be smart about your approach to getting there. All that said, this is the offseason and sometimes you need to just send it and learn!
Optional Additional Session
Plyometrics
Every 3 minutes, for 6 minutes (two sets):
Weighted Box Jump x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (three sets):
Double Leg Bounds x 8 reps
Followed by…
Every 2 minutes, for 6 minutes (three sets):
Jump into Split x 3 reps each leg
Gymnastics Skills
Three sets of:
15 Finger Presses
10 Donkey Kicks
5 Rocking Box Bridges
Followed by…
Three sets of:
30 Second Back to Wall Split Handstand Hold
Rest 30 seconds
30 Second Wall Facing Split Handstand Hold
Rest 30 seconds
Followed by…
Option A:
Spend 12-15 minutes working on handstand walking.
Option B:
Six sets for times of:
50 Foot Handstand Walk
*Rest as little as possible to perform at least 25 foot segments unbroken.
Option C:
For time:
300 Foot Handstand Walk
*50 Foot unbroken segments.
Strength Accessory 1
Three to Four sets of:
8 HEAVY Dumbbell Walking Lunges (each leg)
Rest 30-45 seconds
8 Landmine Single Leg Romanian Deadlifts (each leg)
Rest 60-90 seconds
Pure Conditioning
Three sets for times of:
Row 1000 Meters @ 90+% of your 2k PR Pace
Row 500 Meters @ 65-70% of your 2k PR Pace
Row 1000 Meters @ 90+% of your 2k PR Pace
Rest 4 minutes between sets