Mobility, Activation & Warm-Up
Hold bottom of Air Squat for 60 seconds
Glute Activation Warm-Up (20 seconds on rig/10 seconds off rig)
Barbell Specific Warm-Up
5 Deadlift, 5 Muscle Cleans + 5 Press In Split Jerk Position
3 Power Cleans + 3 Jerk Grip Overhead Squats
3 Squat Cleans + 3 Front Squats
3 Squat Cleans + 3 Split Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Build to today’s heavy.
B.
35-49:
For time:
50-Foot Handstand Walk
40/30 Calorie Assault Bike
50-Foot Handstand Walk
At the 10 minute mark. . .
For time:
Amanda
9-7-5
Muscle-Ups
Squat Snatch (135/95 lbs)
50-54:
For time:
50-Foot Handstand Walk
40/30 Calorie Assault Bike
20-Foot Handstand Walk
At the 10 minute mark. . .
For time:
Amanda
9-7-5
Muscle-Ups
Squat Snatch (115/65 lbs)
55-59:
For time:
30-Foot Handstand Walk
40/30 Calorie Assault Bike
20-Foot Handstand Walk
At the 10 minute mark. . .
For time:
Amanda
9-7-5
Chest-to-Bar Pull-Ups
Squat Snatch (115/65 lbs)
60+:
For time:
20-Foot Handstand Walk
40/30 Calorie Assault Bike
10-Foot Handstand Walk
At the 10 minute mark. . .
For time:
Amanda
9-7-5
Chest-to-Bar Pull-Ups
Squat Snatch (95/65 lbs)
Handstand Walk Alternatives (replace the handstand walk with 30-60 seconds of one of the following):
Handstand Marching
Handstand Marching on Box
Single-Leg Thigh Taps
OR
Wall Climb x 1 ascent for every 10′
Ring Muscle-Up Alternatives
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
C.
Every 2:30 for 10:00 minutes (4 sets):
12 GHD Sit Ups or 12 Weighted MedBall Sit-Ups (20/14 lbs)
50-Foot Bear Hug Sandbag or D-Ball Carry
35-54: 100/75 lbs
55+: 75/50 lbs
Athlete Notes:
We are getting your Saturday started off strong! The conditioning today is in two parts. Part one has you opening up with a high skill movement, into a monostrucured piece, then finishing off with a high skill movement. Attack the first handstand walk with fervor. You do not need to pace your HS walk in the opening piece. If you are strong with your handstand walks then push hard on the bike, trusting that you can kick up into your second handstand walk with heavy breathing. If you aren’t as confident with your handstand walks when under duress then back off on the last 5-6 calories on the bike so you can calm your breathing and bring your heart rate down. Adjust the distance on the handstand walk to make sure you have at least 90 seconds of rest before going into Amanda.
Part two is no stranger to many of you! Amanda has been a classic CrossFit benchmark workout that many Masters have been tested with. Todays Amanda version is based on the 2014 Age Group Online Qualifier event so if you were competing in CrossFit at that time, please go back and check your score! For most of you this workout comes down to management of the muscle-ups. Our advice is to be cautious on the opening 9 reps, even if you are strong with your muscle-ups. The pairing of that movement with squat snatches is fatiguing so we’d rather you be conservative on the opening sets so that you have some juice left in the tank when you get to your 5 reps. Keep your eye on the clock so that you can time your rest between muscle-up reps. For example, if you are someone who can do muscle-ups but not big sets at a time then try timing your rest to 5-7 seconds every time you break.
If you are in the 55+ age division and have ring muscle-ups then try doing this version of the workout:
6-4-2
Ring Muscle-Ups
9-7-5
Squat Snatch
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.
Strongman Option
A.
Three sets of:
Dumbbell Press x Max Reps (we are shooting for 15 reps)
Immediately followed by. . .
Push-Ups x Max Reps (any pause at the top or bottom means that the set is over)
Immediately followed by. . .
100-Foot Hand Over Hand Rope Pull
Rest 90 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Sandbag Front Squats
50-Foot Sandbag Carry (Bearhug)
5 Sandbag Presses
50-Foot Sandbag Carry (Bearhug)
Sandbag Front Squats and Push presses wod tutorial, just add the carries