Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
B.
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.
*Choose the loads based on feel, but these should be heavy!
C.
“CrossFit Games Open Event 11.3”
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)
Scores to beat from 2011 CrossFit Open:
Rich Froning = 93 reps
Sarah Maas = 90 reps
Rest 5 minutes until the running clock reaches 10:00, and then…
D.
When the running clock reaches 10:00…
Three rounds for time of:
60 Double-Unders
40 Wall Ball Shots (20/14 lbs)
20 Toes-to-Bar
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.
Strength Accessory Option
A.
Three sets of:
100-Foot Hand-Over-Hand Rope Pull
100-Foot Sled Push Back
100-Foot Sandbag Carry (Heavy)
100-Foot Farmer’s Carry (70/50 lbs)
Rest 3-4 minutes
*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.
*If you do not have access to a 100-Foot Rope then perform 2 Legless Rope Climbs from seated.
B.
Four sets of:
Kettlebell Front-Racked Reverse Lunges x 10 reps each leg
Reverse Hyper x 15-20 reps @ 40% of 1-RM Back Squat
Rest as needed
Running Endurance Option
Run 800 Meters @ 60-65%
Followed by…
Run 1 Mile @ 80-85% of your 1-Mile PR Pace
Run 1 Mile @ 50-60%
Run 1 Mile @ 80-85%
Rowing Endurance Option
For time:
Row 10,000 Meters @ presscribed s/m
*0-2000m @ 22 s/m
*2000-4000m @ 24 s/m
*4000-6000m @ 26 s/m
*6000-8000m @ 24 s/m
*8000-10,000m @ 22 s/m