Mobility & Activation
Band Distracted Pec Stretch x 60 seconds per side
Band Distracted Tricep Stretch x 60 seconds per side
and then …
Two sets of:
Single Leg Hip Bridge x 8-10 reps per leg
Y’s, T’s, W’s x 5 reps each
Banded Squats x 5 reps @ 3211
A.
Every 5 minutes, for 15 minutes (3 sets of):
Row 250/200 meters
5 Toes-to-Rings
10 Wall Ball Shots
5 Toes-to-Rings
10 Empty Bar Thrusters
*Perform this at 70-80-90% effort.
35-54: 20/14 lbs to 10/9′ target
55+: 20/9 lbs to 9′ target
B.
Five sets of:
Bench Press x 5 reps @ 3111
Rest as needed
C.
35-54:
Complete reps 21,15 and 9 of:
Calorie Row
Dumbbell Power Cleans (50/35 lbs)
Toes to Bar
Handstand Push Ups
When the clock reaches 12 minutes, perform the following…
Complete reps 15,12 and 9 of:
Calorie Row
Dumbbell Front Squats (50/35 lbs)
Dumbbell Facing Burpees
55+:
Complete reps 21,15 and 9 of:
Calorie Row
Dumbbell Power Cleans (35/20 lbs)
Toes to Bar
Handstand Push Ups
When the clock reaches 12 minutes, perform the following…
Complete reps 15,12 and 9 of:
Calorie Row
Dumbbell Front Squats (35/20 lbs)
Dumbbell Facing Burpees
Scaling Options for Handstand Push-Ups:
Use a riser
L-Seated DB Press
D.
Three rounds of:
60 Second Plank
50 Foot Suitcase Carry (25ft each side)
Finish with. . .
35-54:
Three sets of:
30 seconds max GHD Sit-Ups
30 seconds rest
55+:
Three sets of:
30 seconds max Weighted Sit-Ups (20/14 lbs)
30 seconds rest
Athlete Notes:
We’ve got a classic 21-15-9 style workout with some common open style movements. You goal should be to push for quick sets here so that may mean bigger, smooth sets or smaller sets with very short rest. Just make sure you transition quickly from movement to movement. The most difficult will likely be the power cleans into the toes to bar, especially on the 21’s and 15’s. If you break here then do so quickly, shaking out your hands out, and get back after it! Chalk up the bar before the workout so that you can resist the urge to chalk up every break. Use this workout as an opportunity to test your movement quality and speed to see how you can go as fast as possible without risking no-reps. We do notice many don’t get there heels back behind the pull-up rig on their toes-to-bar so hold yourself accountable to the CrossFit Open standards. For the handstand push-ups, please use a rep scheme that will allow you to finish them in 3 sets or less. When you get to the second 21-15-9 segment, that one is just all go. The movements and loading are simple enough and light enough that you shouldn’t have to think about it. Just shut your brain off and enter the pain cave.. the faster you push, the sooner it’s over :).
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.
Engine Accessory Option
Three sets for times of:
1000 Meter Concept 2 Bike Erg
500 Meter Row
25/20 Calorie Assault Bike
400 Meter Run
Rest 60-90 seconds between sets
*The goal is to stay aerobic and hold consistent paces during this.