Primary Training Session
Get Moving || Warm-Up
Spend 6-8 minutes working on some T-Spine mobility.
Suggested videos to follow:
Video 1
Followed by…
Two sets of:
60 Second Bike or Row
50 Foot Suitcase Carry (each arm)
50 Foot Single Arm Overhead Carry (each arm)
100 Foot Double Kettlebell Front Rack Carry
Followed by…
Three sets of:
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Front Squat x 3 reps
Hang Power Clean x 3 reps
Clean from Below Knee x 3 reps
*empty barbell up to 95/65lbs
A.
Every 2 minutes, for 20 minutes (10 sets of):
Clean Lift-Off (pause for 2 seconds at the knee) + Clean + Jerk
*Drop and reset between reps.
**Start at 65% and build by 2-5% every rep based on quality.
B.
Every 3 minutes, for 15 minutes (5 sets of):
4-5 Tempo Front Squats @ 65-70% @ 21X1
C.
Complete as many rounds and reps as possible in 7 minutes of:
25 Double Unders
15 Air Squats
5 Strict Handstand Push-Ups
D.
Three to Four rounds of:
20 Death Marches
50 Foot Forward Monster Walk
50 Foot Backward Monster Walk
Conditioning Training Note
Classic CrossFit triplet today. Seven minutes is going to fly by so your goal for this workout is to work on rep speed, consistency on the rope, and transitions. With rep speed in mind, though, do not sacrifice quality for speed. The goal this offseason is to work on moving as fast as you can while still making all the reps look pretty! Do that today.
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