Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed
Skill-Based Movement Primer
Against a 2-minute running clock:
Max Distance Row @ 2000 meter PR Pace
Rest 60 seconds, and then…
Against a 2-minute running clock, complete as many reps as possible of:
6 Thrusters (115/75 lbs)
6 Bar-Facing Burpees (SPRINT SPEED)
Rest 60 seconds, and then…
Against a 2-minute running clock, complete as many reps as possible of:
Rope Climbs
Rest 3 minutes and repeat the entire 8 minutes again.
*Compare to August 28th. Goal is to beat your previous score!
A.
Every minute, on the minute, for 5 minutes (5 sets):
Deadlift from 4″ Deficit x 2 reps @ 70%
This should be fast on the concentric. Then lower the bar down to the ground, deadstop and fast again.
B.
“2018 CrossFit Games Regional Event 2 – Linda”
Complete rounds of 10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (295/220 lbs)
Bench Press (195/135 lbs)
Squat Clean (145/105 lbs)
Time Cap: 17:00
Athlete Notes:
Pump city, with a twist! Linda is surprisingly aerobic, so don’t get caught up in the fact that we’re benching in a workout. One of the most common reflections we heard from this workout was that people’s lungs were getting SMOKED! The first few rounds of the workout will be more of a pump, but once the reps get shorter, the transitions come faster, and you have to move quicker, that’s when it gets you! For the loading, please pick a weight that you could do 10-15 reps unbroken when fresh. We don’t want to see singles by the round of 9 on bench and deadlifts. As always, if you’re unsure about the bench press, be safe not sorry and grab someone to help spot you! Enjoy this workout, then make sure you eat plenty of food to help recover…and if you can’t reach the top shelf because you’ve got T-Rex arms from the pump, sorry :).
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.
Strongman Option
A.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Stationary Dips
You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly. For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.
B.
Against a 2-minute running clock…
25 Russian Kettlebell Swings (32/24 kg)
10 Bearhug D-Ball or Sandbag Squats (150/100 lbs)
Max Reps of D-Ball or Sandbag Cleans Over Shoulder
Rest 2 minutes and repeat for a total of FOUR sets.
C.
Every minute, on the minute, for 5 minutes:
5 Dumbbell Rows Each Arm
Max weight for 5 reps – pronated grip
Running Endurance Option
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Rest as needed, and then…
For time:
Run 400 Meters @ 100%
This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress. Compare today’s results to the week of July 31, 2021.
Rest 60-90 seconds, and then…
For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%
Rowing Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for max distances of:
90 seconds of Rowing
Your goal should be to maintain consistent pacing across all sets, but don’t sell yourself short. We’re looking for repeated high power output over the course of the eight sets. Compare your results to the week of April 5, 2021.