Primary Training Session
Get Moving || Warm-Up
Two rounds of:
50 Foot Bodyweight Walking Lunge
50 Foot Bear Crawl
15 Banded Presses
15 Banded Face Pulls
15 Banded Good Mornings
Followed by…
Ten sets of:
Weighted Box Jump + Step Down + Non-Weighted Box Jump
Rest as needed
A.
Take 15-20 minutes to build to today’s heavy…
Deadlift + Clean + Hang Clean + Jerk
Compare results to CrossFit Open 21.4 results.
B.
Five sets of:
Push Press x 4 reps @ 78-82%
Rest 90-120 seconds between sets
C.
“CrossFit Games Open Event 16.5 & 14.5”
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65 lb)
Bar Facing Burpees
D.
Three sets of:
15 Weighted Side Bends (each side)
15 Dumbbell Overhead Triceps Extensions
Rest as needed
Athlete Training Notes:
If you’ve been around the game for awhile then odds are you’ve hit this one. This workout is a pure gut check. The descending reps make it so that you can always keep moving. A good goal for today is to try and hit the thrusters unbroken and then move smoothly on the burpees. Back in 2016, the best times in the world were in the low 7’s on this one (Josh Bridges and Sam Briggs). Your goal for today is to be in that 7-8:30 range for games level athletes, 8:30-9:30 range for semi’s level athletes, and 9:30-10:30 for quarterfinals level athletes. Let us know how this goes compared to previous attempts, how you attack this thing, and if you would have done anything different after you’re done!
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.
Additional Strength Option
Three sets of:
8-10 Dumbbell Z Presses
8-10 Dumbbell Single Arm Rows
Rest 1-2 minutes between sets
Additional Cardio Option 1
Ten sets for times of:
22/16 Calorie Ski Erg
Rest 75 seconds between sets
Grip Strength
Three sets of:
Max Effort Pull-Up Bar Hang (use fat grips if you have them)
Max Effort Plate Pinch Carry (25/15lbs)
Rest 60 seconds between sets
Followed by…
One set of:
3 Minute Farmer Carry (70/53lbs)
Gymnastics Accessory
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 40 Seconds of Shuttle Runs
Station 2: 12-15 Stationary Dips (35-54: 10 reps; 55+: 8 reps)
Station 3 and 4: 2 minutes of Handstand Playtime (Athlete Choice) OR 3-4 Rope Climbs (rest the remainder)
*This is meant as an accessory piece, not a high intensity piece. Get the heart rate up a little bit but focus primarily on the skill work.
Additional Cardio Option 2 (Zone 2 Emphasis)
If you are feeling beat down from the primary session or would like to prioritize that today then perform this Zone 2 Option as your additional session today.
60 minute bike @ Zone 2 Pace
*Try to keep your heart rate around 135-150 BPM. If you don’t have a heart rate monitor then you will aim for 65-75% of 20 minute wattage test.
**If you bike today, then prioritize swimming tomorrow.
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