Mobility & Activation
Assault Bike x 2 minutes
Banded Lateral Walks x 30 seconds each direction
Assault Bike x 90 seconds
Banded Monster Walks x 30 seconds forward/backward
Assault Bike x 60 seconds
Banded Squats x 30 seconds
followed by …
3-Position Couch Stretch x 60 seconds in position 1; 60 seconds in position 2; 60 seconds in position 3 (repeat on opposite leg)
Warm-Up Prep
Two rounds at 70-80% effort of:
10/7 Calorie Bike OR 200 Meter Jog
20 Bodyweight Hip Bridges
15 Medball Squats
10 Medball Presses
100 Foot Sandbag Bearhug Carry (slow pace)
A.
Take 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
B.
35-49:
Eight rounds for time of:
200 Meter Run
4 Chest-to-Bar Pull-Ups
8 Wall Ball Shots (20/14 lbs to 10/9′ target)
10 Box Jump Overs (Jump up, step down – 24/20″)
8 Wall Ball Shots (20/14 lbs to 10/9′ target)
4 Chest-to-Bar Pull-Ups
Rest 60 seconds
50-54:
Eight rounds for time of:
200 Meter Run
3 Chest-to-Bar Pull-Ups
6 Wall Ball Shots (20/14 lbs to 10/9′ target)
9 Box Jump Overs (Jump up, step down – 24/20″)
6 Wall Ball Shots (20/14 lbs to 10/9′ target)
3 Chest-to-Bar Pull-Ups
Rest 60 seconds
55+:
Eight rounds for time of:
200 Meter Run
3 Chin-over-the-Bar Pull-Ups
6 Wall Ball Shots (20/10 lbs to 9′ target)
9 Box Jump Overs (Jump up, step down – 24/20″)
6 Wall Ball Shots (20/10 lbs to 9′ target)
3 Chin-over-the-Bar Pull-Ups
Rest 60 seconds
Record total time including 60 seconds of rest
Athlete Notes:
Heavy back squats here we come! You’ll notice that you are not building to a new 1-RM deadlift. You build to 90% last week and that is as heavy as we want you to go THIS CYCLE. We don’t always test over 90% of your deadlift because, for many, it takes a BIG toll on you and your body. We usually only build to a 1-rm deadlift once a year so 90% last week was heavy enough! That means today you are testing your 1-rm back squat! As stated earlier this week, please adjust the % based on how you best do building up to a heavy single. Please record so we can all celebrate new PR’s!
These past few weeks have helped our athletes build volume in movements that are commonly seen in the CrossFit Open, like pull-ups! Today you get to re-test the workout that was originally done on October 13, 2021. Please go back to your notes to reference your times. We are looking for improvement with the overall time. You may have learned in this workout that it doesn’t matter how hot you come out of the gate on the first few sets but, more importantly, how strong you finish in your last few sets! Try to hold back on the first 1-2 sets (like you would on the first 800 meters of a long run); hit your stride midway through the workout and bring it home with your last few sets. Please record total time, including the 60 seconds of rest.
Optional Additional Work Sessions
*Please only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Every minute, on the minute, for 18 minutes (3 sets) of:
Minute 1 – Single-Leg Barbell Good Mornings (Left) x 8 reps @ 3211
Minute 2 – Single-Leg Barbell Good Mornings (Right) x 8 reps @ 3211
Minute 3 – Single-Leg Prone Lying Banded Leg Curl x 20 reps @ 20X0 (Left Leg)
Minute 4 – Single-Leg Prone Lying Banded Leg Curl x 20 reps @ 20X0 (Right Leg)
Minute 5 – Tempo Push-Up x 12 reps @ 1111
Minute 6 – Hollow Body Hold/Rock x 45 seconds
B.
Complete as many reps as possible in 6 minutes for quality and muscle activation of:
6 Double Kettlebell Biceps Curls
12 Double Kettlebell Deadlifts