Primary Training Session
Warm-Up Primer
Three rounds at increasing effort of:
10/7 Calorie Machine of Choice
10 Single Leg Hip Bridges (each leg)
20 Banded Good Mornings
30 Supinated Grip Band Pull-Aparts
20 Medball Bearhug Squats
10 Bodyweight Jumping Air Squats
A.
Take 20 minutes to build to today’s 1-RM Power Clean & Jerk
B.
Individual Option:
For time:
30 Clean & Jerks (135/95lbs)
30 Burpee Box Jump Overs (24/20″)
30 Snatches (135/95lbs)
Team of 2 Option:
For time:
45 Clean & Jerks (split between the two athletes)(135/95lbs)
30 Synchronized Burpee Box Jump Overs (24/20″)
45 Snatches (split between the two athletes)(135/95lbs)
Team of 4 Option:
In M/F pairs, complete the following for time:
30 Clean & Jerks (each)(135/95lbs)
15 Synchronized Burpee Box Jump Overs (24/20″)
30 Snatches (each)(135/95llbs)
15 Synchronized Burpee Box Jump Overs (24/20″)
C.
Every 45 seconds for 9 minutes:
45 second Sandbag Bearhug Hold (150-200/100-150lbs)
45 second Farmers Hold (HEAVY)
45 second Plank Hold
45 second Rest
Athlete Notes:
Our Saturday workout this week is a fun little spinoff of the final workout from the 2019 CrossFit games “the standard”. Given that we’ve done plenty of pulling this week, we decided to make it that much more fun and take out the muscle-ups, replacing them with burpee box jump overs! For this workout, it’s just all go. Pick a strategy on the barbell that works best for you, move through the burpees with a purpose, then hammer out the snatches as fast as you can. The less you think, the faster you’ll go!
A. 195
B. 15:09 with 135 cj / burpees over bar 115 snatches
C. Fs 32×1 up to 285
6×5 at 255
Did these first
Primer ✅
A. Up to 255. Caught ok low on the power clean at 265
B. 9:23 Rx. Slowwww. My least two favorite WODs combined in one workout ????????
C. Done
Primer done
A: 180 up 5 lb from last week
B: 14 min (a little slower than I’d want but considering the day I’ve had I’ll take it)
C: done with orange KB
Silver lining!
Primer done
A. Up to 105Kg
B. 8:58Rx
Done Rx w/ box facing BBJOs.
C&J – 6×5 of TNG
BFBBJO – smooth and quick
PS – singles as fast as I could w/o stepping back from the bar
Splits – 2:49/4:57/8:58
C. Done w/ 70Kg SB and 40Kg DBs.
Glad you are staying on the bar!
Workout looked fun! But still can’t snatch or jerk that heavy so did:
For time:
30 cal ski
30 box bracing BBJO (24)
30 cal echo bike
Rest 2 min
For time:
30 shspu
30 BFBBJO
30 GHDSU
Rest 2 min
For time:
30 cal ski
30 cal echo bike
30 shspu
30 ghdsu
30 BFBBJO
5:24/5:26/9:42
0:00-5:24
7:24-12:50 (5:26)
14:50 – 24:32 (9:42)
Looks like a fun morning!