Mobility, Activation & Warm-Up
400 Meter Easy Run
Followed by …
Alternating Reverse Lunge x 8-10 reps
Alternating Lateral Lunge x 8-10 reps
Perfect Stretch x 4-5 reps
and finish with …
Floor Slides x 5-8 reps
200 Meter Medium Pace Run
30 Plank Shoulder Taps as fast as possible
Handstand Walk Skill Development
For 2 minutes, perform:
Back-To-Wall Handstand Hold x max effort
*Rest as needed. Accumulate as much time in the handstand as possible.
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 30 reps
Interval 2 – Backward Bear Crawls x 12 meters total (40 feet)
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Donkey Kicks
x 15 reps
Interval 2 – Straight Leg Bottom Balance x 30 seconds
A.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 10 reps @ 70%
Rest 2 minutes between sets
B.
Zone 2 Training (please read this article to learn more about Zone 2 training)
As many rounds and reps as possible in 30 minutes:
800 Meter Run
1000 Meter Row or 2000 Meter Bike Erg
30 Calories of Assault Bike or Ski Erg
100-Ft Farmers Carry (35-54: 70/50 lbs; 55+: 50/35 lbs)
Please keep your heart rate at 65-70% of your Max HR.
C.
Three rounds of:
15 Right Plank Pulls with 1 Second Pause in Contraction
15 Left Plank Pulls with 1 Second Pause in Contraction
30 Bicycle Crunches
Athlete Notes:
You will be doing some Zone 2 Training today! What does Zone 2 mean? It means we are continuing to build your aerobic base! You can read more about Zone 2 training here, as well as estimate what your max heart rate is if you don’t know it.
I know, I know – everyone wants the fast and powerful, super sexy conditioning pieces. But guess what – Zone 2 training will do wonders for your aerobic baseline which will translate well when it comes to chippers or long, grinding CrossFit workouts! We also highly advise that you get a heart rate monitor if you don’t have one already. It is so valuable in training and will help teach you a tremendous amount about pacing.
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.
Strength Accessory Option
A.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 5111
Rest 15 second
Band-Resisted Overhead Band Pull Down & Aparts x 20 reps @ 2020
(this should look like a lat pulldown, reach arms high overhead and pull the band apart as you try to squeeze elbows together behind you)
Rest 2-3 minutes
B.
Three sets of:
Dumbbell Hammer Curls x 10 reps @ 2110
Rest 30 seconds
Deadbug Pallof Press x 10 reps
Rest 30 seconds
Dumbbell Skater Squat with Countermovement x 10-12 reps each leg @ 3011
Rest as needed