Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed
Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
300 Meters on Assault Runner or 400 meter Run @ 1-Mile PR pace
12 Overhead Squats (95/65 lbs)
2-4 Rope Climbs
A.
Four sets of:
Pause Front Squat @ 24X1 + 1 Front Squats
Rest 2 minutes
Goal is to match or improve on the four heaviest loads used July 16
B.
Build to today’s heavy…
Snatch x 1.1.1
(reset for 2-3 seconds between singles)
Drop back down to 65%, and then…
Build to today’s heavy…
Snatch x 1.1
(reset for 2-3 seconds between singles)
Drop back down to 65%, and then…
Build to today’s heavy…
Snatch x 1 rep
Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “”today’s 1-RM”” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
C.
Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – 25 Band Resisted Romanian Deadlifts
Station 2 – Double Kettlebell Push Press x 10 reps + ISO Overhead Hold for remainder of 60 seconds
Station 3 – Strict Toes to Bar or Hanging Leg Raises x 10-12 reps @ 3110
Station 4 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020
Station 5 – L-Sit or L-Sit Progression
x 60 seconds
Athlete Notes:
One of the best parts of these “lifting” and “bodybuilding” centered days is that they pair up with olympic lifting. All too often in CrossFit, real dedicated olympic lifting tends to take a back seat because we’re focused on the conditioning that we have coming up. Take advantage of these days and truly focus on the task at hand. The snatch is a very technical movement, and unless you’re snatching over 300/225, there’s 100% something you can continue to fine tune. We’re placing these “bodybuilding” style workouts after some technical oly lifting because we want your focus to be dedicated to improving your technique and getting stronger. That’s the part of the season we’re in! When you get to the accessory style work, focus on any reps, tempos, and positional work prescribed. Try to perfect your movement patterns and help eliminate any imbalances so that it transfers over later on!
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
Every 10 minutes, for 50 minutes (5 sets) for times:
400 Meter Run
30/22 Calories of Standing Bike Erg or Assault Bike
20/15 Calories of Ski-Erg or Rowing
10 Burpee Box Get-Overs (48″/42″)
Gymnastics Skills Accessory Option
Rope Climb Progressions –
Every minute, on the minute, for 3 minutes (3 sets) of:
Legless Rope Climb x 1 rep
*If you do not yet have a complete legless rope climb, climb as high as you can without your feet, then finish the climb with your feet.
Rest 60 seconds, then. . .
Every 45 seconds, for 3 minutes (4 sets) of:
Rope Climb x 1 rep
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Rope Pull-Up Taps x 6 reps (3 reps each hand)
*Keep your feet off the floor between reps, but you may stand to reset when switching hands. Kip by swinging your legs if necessary
Engine Accessory Option
Every 5 minutes, 30 minutes (6 sets) for calories of:
Assault Bike x 20% of 30 Minute Max Calorie Total
Rest the remaining time when you have reached 20% of the calories you achieved in the 30-minute test.