Mobility, Activation & Warm-Up
2 Minutes Bike @ easy pace
Front Rack Stretch
and then …
30 seconds Banded Lateral Walk (right)
30 seconds Banded Lateral Walk (left)
30 seconds Banded Forward Walk
30 seconds Banded Backward Walk
and finish with …
MedBall Squat Warm-Up
T-Spine Opener x 60 seconds
Frog Rocks x 60 seconds
Reverse Lunge with Medball Bear Hug x 10 (5 per side)
Cossack Squat with Medball Front Rack x 10 (5 per side)
Tempo Front Squat with Medball Front Rack x 5 @ 32X1 tempo
A.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
B.
“Abott Rabbit”
1000 Meter Ski-Erg
immediately into …
Three rounds of:
20 Toes-to-Bar
4 Rope Climbs
immediately into…
25 Burpee Box Jump Overs (24/20″)
55+: 12′ rope; Box Step Overs okay
C.
Three sets of:
30 Banded Hamstring Curls
Rest 30 seconds
10 Seated DB External Rotations (light)
Rest 30 seconds
Cooldown
10 Minutes easy Jog or Walk and mix in these stretches as you bring your heartrate down:
45-60 seconds each side – Side Lying Thoracic Rotations
45-60 seconds of Seated Split Hamstrings
General Training Notes
Front Squat
I know I know … we haven’t done a ton of front squatting. That is okay – we are still going to test what your 1-RM is for TODAY and use that number to base percentages off of for our next cycle.
Conditioning
This is a tribute workout to the amazing Nicole Abbott! She is one of the most incredible humans and she is heading to the CrossFit Games for her 4th appearance. In addition to being an inspiring athlete, she is also an incredible mom and motivating coach who also spends free time working on her golf swing. 🙂 In support of Nicole, we created this workout that includes a mixture of some of her favorite movements. Grab a friend today and enjoy hitting this workout in support of our Games bound athlete Nicole!
If you don’t have access to a SkiErg then you can sub in a 1000 Meter Row.
Toes-to-Bar Customization Options (Choose one from below)
Knees-to-Elbows
Hanging Knees-to-Chest
V-Ups
Supine Leg Raises
Rope Climb Customization Options (Choose one from below)
3 Strict Pull-Ups = 1 Rope Climb
1 Rope Walk = 1 Rope Climp (start from a seated position and then walk your hands up the rope until you are in a standing position)
Accessory Finisher
Isolate those hamstrings for your banded curl finisher and then complete very light external rotation so you can focus on isolating the posterior rotator cuff.
Timeline:
0:00-15:00 – Warm-Up
15:00-30:00 – Front Squat
30:00-35:00 – Transition
30:00-50:00 – Conditioning
50:00-65:00 – Accessory
65:00-75:00 – Cooldown
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