Mobility, Activation & Warm-Up
Row x 5 minutes @ easy pace
Spend 60 seconds on each side of the 90/90 Internal Rotation Stretch
Spend 60 seconds on each side of the Piriformis Stretch
and finish with …
Banded Monster Walks x 20 steps forward/20 steps backward
Banded Lateral Walks x 20 steps each direction
Skill Movement Primer
Every 4 minutes, for 12 minutes, complete:
200 Meter Run
8 Butterfly Pull-Ups OR 30 seconds of Butterfly Pull-Up Progression of choice
10 Thrusters (35-54: 95/65 lbs; 55+: 65/45 lbs)
A.
Front Squat
*Set 1: 5 reps @ 65% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 85%
*Set 4: 5 reps @ 75%
*Set 5: 4-5 reps @ 78-80%
Rest 2 minutes between sets
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 83-85% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.)
At the 14 minute mark…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90% of 1-RM Snatch
C.
Topsy-Turvy
35-49:
For time:
75 Foot Handstand Walk
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
1000 Meter Bike Erg or 500 Meter Row
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
75 Foot Handstand Walk
50-54:
For time:
50 Foot Handstand Walk
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
1000 Meter Bike Erg or 500 Meter Row
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
50 Foot Handstand Walk
55-59:
For time:
30 Foot Handstand Walk
50 Wall Ball Shots (20/10 lbs to 9′ target)
1000 Meter Bike Erg or 500 Meter Row
50 Wall Ball Shots (20/10 lbs to 9′ target)
30 Foot Handstand Walk
60+:
For time:
3 Wall Walks
40 Wall Ball Shots (20/14 lbs to 10/9′ target)
1000 Meter Bike Erg or 500 Meter Row
40 Wall Ball Shots (20/14 lbs to 10/9′ target)
3 Wall Walks
Handstand Walk Alternatives (replace the handstand walk with 30-60 seconds of one of the following):
Handstand Marching
Handstand Marching on Box
Single-Leg Thigh Taps
OR
Wall Climb x 1 rep for every 10′
Athlete Notes:
A little skill and lot of GO in today’s workout! How confident are you in your handstand walking after blasting your shoulders with some wall balls? Today’s workout is going to come down to how well you can chip away at the wall balls, push the pace on the bike, and then confidently kick up into a handstand or complete a wall walk with shoulders that are sure to be smoked! Here’s how we would approach this workout: The first handstand walk/wall walk, because you’re fresh at this point, we want you getting through it as quickly as possible. Take a quick breath afterwards, shake your arms, and start chipping away at the wall balls. If you’re a taller athlete, or love wall balls, here’s where you can really make your money. If you don’t fall into that category, it comes down to grit.. we would like to see the first 50 done in no more than 3-4 sets (preferably 2-3). Once you get to the bike or row, here’s where you can be a little strategic. You aren’t going to make up much time on the machine, but you can darn sure lose a lot. Try to stick to around your 2-3k bike pace, or your 2k row pace as best as possible – this way you’re not going slow, but you’re not going to completely gas yourself out before the next piece, which IS the workout! The final 50 wall balls. You’ll be breathing hard, you’ll be fatigued, and your arms and legs will be too, but how well can you shut all of that out and keep grinding through? Challenge yourself to tie or even beat the sets it took you to do the first 50 wall balls, and then get ready to send it on the final handstand walk/wall walks! There’s nothing left, so empty the tank and crush through this as best as possible. Since we didn’t set a minimum distance, maybe today is a chance for you to work on speed intervals, quick kick downs, and kick ups for more speed (see Justin Medeiros at the 2020 CF Games). Challenge yourself and take notes once you’re done to see what you could’ve done differently!
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.
Engine Option
Against a 2 minute clock:
15/10 Calorie Assault Bike
12 Bar Facing Burpees
Max Rep Deadlifts
Rest 2 minutes and repeat for a total of FOUR sets
35-49: 205/155 lbs
50-54: 185/135 lbs
55+: 155/105 lbs