Mobility, Activation & Warm-Up
400 Meter Run @ easy pace (try adding in some breathe holds every 100 meters)
T-Spine Opener (Spend 3-4 minutes with any of the drills coach TJ mentions)
Two sets of:
20 Freestanding Handstand Marching
5 Strict Pull-Ups
5-6 Baby Butterfly Pull-Ups
and finish with …
Three sets of:
20 seconds Static Hang on Pull-Up Bar
10 second LIGHT Single Arm DB Press (right)
10 second LIGHT Single Arm DB Press (left)
20 seconds Rest
A.
Accumulate 60 seconds of Rope Hang Hold
and then …
Two sets of:
Hanging Knees-to-Chest Rope Pinch x 3-5 reps
Rest 30 seconds
Rope Pull-Up Taps x 4 reps (use legs if needed)
Rest 30 seconds
and finish with …
5 Rope Climbs
(Rope Climb Options from floor)
**If you do not have a rope then please complete the following:
Three sets of:
Pronated-Grip Strict Pull-Ups x Max Reps @ 21X0 (use a band if needed)
Rest 30 seconds
Supinated-Grip Strict Pull-Ups x Max Reps @ 21X0 (use a band if needed)
Rest 3 minutes
B.
Every 2 minutes, for 8 minutes (4 sets) of:
Strict Press
Set 1 – 6-8 reps @ 70-75%
Set 2 – 4-6 reps @ 75-80%
Set 3 – 3-4 reps @ 80%
Set 4 – Max reps @ 85%
At the 12 minute mark…
Every 2 minutes, for 6 minutes (3 sets of):
Push Press x 4-6 reps @ 70-75%
*If you can achieve 6 quality reps at this percentage, you may go heavier.
C.
35-54:
Five rounds for time of:
10 Overhead Squats (135/95 lbs)
2 Rope Climbs
55+:
Five rounds for time of:
10 Overhead Squats (95/65 lbs)
2 Rope Climbs
D.
Three rounds of:
15 Side Plank Hip Bounces (right)
15 Side Plank Hip Bounces (left)
15 Weighted Side Bends (right)
15 Weighted Side Bends (left)
150 foot Sandbag/Odd Object Bearhug Carry (heavy)
Athlete Notes:
Let’s cycle some overhead squats today! Portion one of today’s conditioning has you pairing some CrossFit standard weight OHS with rope climbs. The more efficient you can be with your leg clamps on the rope will help your shoulder stamina with holding the bar overhead during your squats. Play around with grip width (the narrow your go the less fatigued the shoulders get but it requires more mobility). If your mobility doesn’t allow you to overhead squat safely then please substitute with front squats.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Mixed Modal Conditioning Option
Six rounds for time:
5 Toes-to-Bar
20/15 Calorie Bike Erg, Echo Bike, Assault Bike
5 Toes-to-Bar
15/10 Calorie Bike Erg, Echo Bike, Assault Bike
Rest 60 seconds
Use the rest period just to walk back to your machine. Ideally you will be moving the entire workout