Primary Training Session
Get Moving || Warm-Up
Three rounds of:
60 Elbow Push-Up Plank Hold
30 Second Supinated Grip Pull-Up Hang
10 Divebomber Push-Ups
100 Foot Double Kettlebell Overhead Carry
Max Unbroken Wide Grip Strict Pull-Ups
A.
Three sets of:
6-8 Box Jump Up to Low Catch
6-8 Muscle-Up Transition with Feet on Box
Rest as needed
Followed by…
Three sets of:
6-8 Ring Swings + 3-4 Snap Pulls + 1 Ring Muscle Up + 1 Ring Dip
Rest as needed
*If you don’t have ring muscle ups yet, then just perform the first two drills.
B.
Three sets of:
1-3 Bar Muscle Ups
Rest 15 seconds
6-8 Chest to Bar Pull-Ups
Rest 90 seconds
Followed by…
Three sets of:
4-5 Toes to Bar + 1-3 Bar Muscle Ups
Rest 90 seconds
Followed by…
Three sets of:
1 Bar Muscle Up + 1 Bar Dip + 1 Bar Muscle Up + 2 Bar Dips + 1 Bar Muscle Up + 3 Bar Dips
Rest 60-90 seconds between sets
*Substitution for bar muscle ups is additional pull up and chest to bar work, or banded bar muscle up practice.
C.
Every minute, on the minute, for 40 minutes (10 sets of):
Station 1: 15-18/12-15 Calorie Echo/Assault Bike
Station 2: 50-100 Foot Handstand Walk
Station 3: 15-18/12-15 Calorie Row
Station 4: 4-5 reps of 1 Wall Walk + 1 Wall Facing Handstand Push-Up
*Substitution for wall facing handstand push-ups is 8-10 kipping handstand push-ups.
Athlete Training Notes:
Another Tuesday gymnastics EMOM is coming up. We’ve got two cardio stations and two gymnastics stations. The cardio stations should be something that takes you about 40 to 45 seconds to complete at a 7-8/10 RPE. The gymnastics stations are going to vary based on ability and shoulder endurance. Having good upper body endurance is paramount in CrossFit so we want to make sure you’re getting plenty of work on that especially under fatigue.
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
Every minute, on the minute, for 5 minutes:
100 Foot HEAVY Sandbag Bearhug Carry
Immediately followed by…
Every minute, on the minute, for 5 minutes:
100 Foot HEAVY Farmer Carry
Immediately followed by…
Every minute, on the minute, for 5 minutes:
30 Second HEAVY Zercher Hold
Echo/Assault Bike Power Output
Every 2 minutes, for 16 minutes (8 sets of):
15 Second Max Effort Echo Bike
Alternating Conditioning
33 Minute Echo Bike @ Zone 2 Pace
*Every 5 minutes, starting at the 6:00 mark, perform a 10 second burst (200 watts higher) then resume at zone 2 pace.
Running
Every 5 Minutes, for 40 minutes (8 sets of):
2 Minute Run @ 60-70% of Mile Pace
2 Minute Run @ 80-90% of Mile Pace
1 Minute Walk
Note distances for each of the sets. Try to maintain a consistent pace. You should feel like you could go faster after your first and maybe your second sets…set three should feel like work to maintain your paces.