Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following:
1 – Take a full rest day. If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial to advancement in your training so if you choose to rest then have no regrets!
2 – Mobilize. Use your regular training time to mobilize. Find your problem areas and spend some time focusing on those areas.
3 – Active Recovery. This could be swimming, doing a trail run, a low intensity row session or spending time on low impact movements. Whatever activity you choose to do should be a restorative activity and not deplete you for the remaining week of training.
General Notes:
They are here! Please review the Age Group Online Qualifier events here:
As suggested, many of you will be tackling events today. We suggest the following order:
Event 4 – “The Total”
Event 1
If you are in a time zone that allows it then we’d also recommend doing Event 2 today as well but we understand that the majority of you won’t be able to do Event 2 today.
Friday
Event 2
Event 3 – afternoon session
Saturday
Event 5
Videos and strategy notes will be posting soon.
Optional Run Session
30 Minute Recovery Run (easy to medium pace)
AGE GROUP ONLINE QUALIFIER EVENT 4 WARM-UP & PREP
A.
Three sets of:
60 Second Machine @ 70-75%
20 Second Side Plank (each side)
20 Banded Good Mornings
20 Seated Banded Rows
B.
Two to Three sets of:
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
10 Alternating Cossack Squats (each leg)
15 Push-Up Position Shoulder Taps (each arm)
20 Walking Lunge Steps
25 Banded Supinated Grip Pull Aparts
C.
Against a 20 minute clock, perform the following…
Every minute, on the minute, for 5-6 minutes:
1 Back Squat building to approximately 70-75% of your 1RM
Followed by…
Every 90 seconds, for 6 minutes (4 sets of):
1-2 Overhead Press building to approximately 75-80% of your 1RM
Followed by…
Every minute, on the minute, for 4-5 minutes:
1 Deadlift building to approximately 75-80% of your 1RM
D.
“The CrossFit Total”
Back Squat
Overhead Press
Deadlift
30 minute time cap
Age Group Online Qualifier Strategy for Event 4
AGE GROUP ONLINE QUALIFIER EVENT 1 WARM-UP & PREP
A.
3-5 Minutes Easy Pace on Assault Bike, BikeErg or Row
and then …
T-Spine Pulse on Box or Bench x 60 seconds (pulse)
Scap Ring-Rows x 5 reps
Ring-Rows x 10 reps (slow and controlled)
V-Ups x 15 reps
and finish with …
Three sets of:
5 Superman/Hollow Swings on Pull-Up Bar
5 Scap Pull-Ups
B.
Two sets of:
60 seconds of Machine of choice @ 80-85%
15-20 Banded Good Morning
Rest 60 seconds
60 seconds of Machine of choice @ 80-85%
5 Inch Worm + 2 Scap Push-Ups
Rest 60 seconds
C.
Finish with:
20/15 Calorie Machine of choice @ 70%
30 seconds Rest
15/10 Calorie Machine of choice @ 80%
30 seconds Rest
10/7 Calorie Machine of choice @ 90%
Increase pace through this piece.
D.
At Desired Game Pace:
Two rounds of:
8-10 Toes-to-Bar
8-10 Alternating Dumbbell Snatches
35-54:
70/50 lbs
55+: 50/35 lbs
“Age Group Online Qualifier Event 1”
35-54:
Three rounds for time of:
20 Toes-to-Bar
20 Alternating Dumbbell Snatches
35-54: 70/50 lbs
55+: 50/35 lbs
10 minute time cap