Mobility, Activation & Warm-Up
Banded Scarecrow x 2-3 minutes depending on how tight you feel
T-Spine Hold on Foam Roller x 60 seconds
Two sets of:
Rotational Med Ball Throws
x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed
Lung Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
30 Seconds of Double Unders or Double-Under Practice
20 Single-Arm Overhead Dumbbell Walking Lunges (10 each arm)
35-54: 50/35 lbs
55+: 35/20 lbs
A.
Every 2 minutes, for 20 minutes (10 sets) for times of:
200 Meter Run (on Assault Runner if possible)
*Power Cleans*
*Set 1-2: 5 reps @ 60%
*Set 3-4: 4 reps @ 65%
*Set 5-6: 3 reps @ 70%
*Set 7-8: 3 reps @ 75%
*Set 9-10: 2 reps @ 80%
Please record times and make note of the loads used for this portion of the workout.
B.
Every 2 minutes for 18 minutes (3 sets of):
Station 1 – Plank Hold x 60-90 seconds
(add weight if you can make the full 90 seconds)
Station 2 – Landmine Rows x 8 reps each arm @ 2111
Station 3 – Plate Pinch or Dumbbell Hexagonal Carry x 60 seconds
Athlete Notes:
Today we’re going to take all of that strength work we put in over phase 1 of our off-season training, and have you apply what you learned with an elevated heart rate. Barbell cycling is as much a skill as it is “strength work” so we’re going to make sure it’s something that you’re all comfortable with! If you watched any of the CrossFit Games, you would have seen that today’s workout is somewhat of a spinoff of events 6/7 which saw fast running intervals paired with some heavy barbells. How quickly can you finish the 200 Meter run and get your hands on the bar? After you’ve finished this workout, we’re still hitting some foundational work with our “full body death set” style accessory work. Make sure you’re still taking the time to build yourself from the ground up! Don’t brush that work to the side just because we’re re-introducing something a little more “sexy”.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Running Endurance Option
Six sets for times of:
Run 600 Meters
Rest 60 seconds
Run these 600s as quickly as possible, but without a drop off of more than 8 seconds between your fastest and slowest intervals. That means you’ll need to increase your perceived rate of exertion over the course of the 6 sets.