This is your last hard training session! Sunday will be a travel day for many of you. Make sure you are hydrating well!!
Everyone checks in at different times on Monday but I will have you all do a really light session on Monday.
A.
Two rounds for time of:
30 Calorie Ski-Erg
Sandbag Walk x 80 feet with 3 Burpees every 10-feet
10 Bar Muscle-Ups
35-49: 150/120 lbs sandbag
50-54: 120/100 lbs sandbag; Sandbag Walk x 50 feet; 5 Bar Muscle-Ups
55+: 100/80 lbs sandbag; Sandbag Walk x 50 feet; 1-3 Bar Muscle-Ups depending on your ability level
OR:
20 Ft. Handstand Walk Obstacle Course
20 Wall Ball Shots
20 Ft. Handstand Walk Obstacle Course
Rest until fully recovered and then. . .
B.
35-49:
Two rounds for time of:
40 Wall Ball Shots (20/14 lbs to 10′)
20 Toes to Bar
10 Burpee Box Jump-Overs (48″)
50-54:
Two rounds for time of:
40 Wall Ball Shots (20/14 lbs to 10′)
20 Toes to Bar
10 Burpee Box Jump-Overs (36″)
55+:
Two rounds for time of:
30 Wall Ball Shots (20/10 lbs to 9′)
15 Toes to Bar
5 Burpee Box Jump-Overs (36″)
OR
For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches
M 35-39: 185-205-225-245 lb.
M 40-44: 185-205-225-245 lb.
M 45-49: 145-165-185-205 lb.
F 35-39: 135-145-155-165 lb.
F 40-44: 125-135-145-155 lb.
F 45-49: 115-125-135-145 lb.
50+ Divisions
For time:
50 double-unders
5 squat cleans
50 double-unders
4 squat cleans
50 double-unders
3 squat cleans
50 double-unders
2 squat cleans
M 50-54: 205-225-245-265 lb.
M 55-59: 185-205-225-245 lb.
M 60+: 155-165-185-205 lb.
F 50-54: 135-145-155-165 lb.
F 55-59: 115-125-135-145 lb.
F 60+:
95-105-115-125 lb.
You can tie your boxes together to create the needed height for the box jump-overs. We are just trying to create something that forces you to jump/pull yourself over (think the cheesecurd event from last years individual event)
1 hour hs practice
Snatch workout done. went well.
20 bmu
Called it there. Tires arms.
Trained at CrossFit Recursive. Practiced HS walking and the DU / clean workout. Didn’t do the whole workout just a few DU then a couple of cleans at each weight. That’s going to get spicy pretty quickly. Also did B as above but a 400m run instead of wall balls.
In the afternoon went to the training venue to practice hs walking again and ring muscle ups.
Morning everyone! Sorry I am getting to the blog so late but we have two workouts released by HQ! You were able to practice a type of HS Obstacle Course yesterday (awesome) and were able to snatch.
DEPENDING HOW YOUR BODY FEELS AFTER YESTERDAY, YOU MAY DO DOUBLES & OLY INSTEAD OF A.
You can practice some HS Walk again if you’d like but you’ll also be practicing that on Monday. Let me know if you have any questions!
Any thoughts on the HS walk? Going to do snatch/du today and spend an hour on building a ramp and cones to hopefully teach myself how to HS walk outside of a straight line. Not sure if it’s just a ramp so to speak or if we will do what they did at invitationals by weaving.
Hey Brent!
I wish I had some insider knowledge about the HS Obstacle Course but I don’t! I’d suggest setting something up similar to Regionals set-up. Then, come Monday, you can practice going over and around plates!