Primary Training Session
Movement Primer
Three sets of:
15/12 Calorie Machine of Choice
50 foot Suitcase Carry (each arm)
50 foot Single Arm Overhead Carry (each arm)
100 foot Sandbag Shoulder Carry (each shoulder)
50 foot Bear Crawl
A.
Every minute, on the minute, for 5 minutes:
6-10 Pull Ups Practice
followed by…
Every minute, for 12 minutes ( 4 sets) of:
Station 1: 30 second Nose to Wall Handstand Hold
Station 2: 1-2 Rope Climbs
Station 3: 10-12 Toes to Bar
These are all opportunities to work on efficiency. Pick a number that allows you to relax and work on moving better for future workouts
B.
Every 4 minutes, for 40 minutes (5 sets of):
Station 1 – 400 meter Run + 15-20 Russian Kettlebell Swings (53-70/35-53) + 8-10 Burpees to a Pull-Up Bar
Station 2 – 20/15 Calorie Assault Bike + 100 foot Sandbag Bearhug Carry (100-150/75-125) + 20/15 Calorie Assault Bike + 100 foot Farmer Carry (53-70/35-53)
C.
Three sets of:
Reverse Hyper x 20-25 reps @ 40-50% of 1-RM Back Squat
Rest as needed
Three sets of:
Single leg Glute Bridge x 15 reps each leg
Rest as needed
Banded Pull Aparts x 25-30 reps
Rest as needed
*If you do not have access to a reverse hyper, perform 20-25 Banded Pull Throughs instead.
Athlete Notes:
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.
Mixed Modal Conditioning Option
Complete a steady pace for 30-45 minutes of Row, Run, or Bike
Wear a heart rate monitor and keep your heart rate at roughly 70% of your MAX HR.
You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.
*These three weeks of the CrossFit Open we will have long, slow cardio to keep the weekend lower impact.