Primary Training Session
Get Moving || Warm-Up
Three rounds of:
60 Ring Plank Push Up Hold
15 Pronated Grip Band Pull Aparts
15 Supinated Grip Band Pull Aparts
15 Banded Presses
Max Unbroken Inverted Rows
A.
Five sets of:
6-8 Low Ring Transitions
Rest as needed
Followed by…
Ten reps of:
1 Seated Ring Muscle Up (use a band if needed)
Rest as needed
Followed by…
Three sets of:
15-20 Second Dip Support Hold
15-20 Second Bottom of Dip Hold
15-20 Second Top of Ring Row Hold
B.
Five sets of:
4-5 Air Chair Swings
Followed by…
Three sets of:
3-4 Target Reach Swings
Followed by…
Ten sets of:
5 Toes to Bar + 4 Pull-Ups + 3 Chest to Bar Pull-Ups
Rest 30-45 seconds between sets
C.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 15-18/12-15 Calorie Echo Bike
Station 2: 50 Foot Handstand Walk or 5 Wall Walks
Station 3: 250-300 Foot Shuttle Run (25 foot increments)
Station 4: 50 Foot Handstand Walk or 12-15 Strict Handstand Push-Ups
*If you are proficient at handstand walking please add in a pirouette or a turnaround on your hands at the 25 foot mark.
Athlete Notes:
Another week of cardio and gymnastics is coming up. This time we’ve got two cardio minutes and two handstand minutes. If you’re proficient on your hands then follow the guidelines. If not, then let’s work on getting a little better today. Scale back the cardio so that you can really focus on some quality upside down time. If you’ve got some competitions coming up then this workout is a good opportunity to add some extra handstand challenges, just be smart and be safe!
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.
Mixed Modal
Every 7 minutes, for 28 minutes (4 sets of):
500 Meter Row
400 Meter Run
500/450 Meter Ski
Max Calorie Echo or Concept 2 Bike in the remaining time.
**Adjust the distance if you have less than 30 seconds during your intervals
Ropes & Sleds
Six sets of:
50 Foot Rope Sled Pull *HEAVY*
Rest as needed
*Anchor your feet on the ground or against a platform so that you have to pull it similar to the team CrossFit Games event. No hand over hand today.
Zone 2
Accumulate 50-55 minutes at a Zone 2 Pace.
Options:
Concept 2 Bike Erg
Easy Jog
Hike
Outdoor Bike
**Special Note**
Please wear a heart rate monitor if you can during these, at least for the first few, so that you are able to get a good feel for pacing and how that affects your heart rate.