Mobility, Activation & Warm-Up
For 2 minutes, rotate through the following stretches with your right leg:
Banded Hip Flexor Stretch
Banded Perfect Stretch
Banded Hamstring Stretch
*If you feel tight in one of these stretches then stay there for a bit longer. Once done, switch legs.
Front Rack Mobility Drill (if you don’t have a partner then implement contract/relax technique on your own)
With a 10-20 lb medicine ball, complete the following circuit:
Right Arm Waiters Carry x 100 feet
Medicine Ball Kang Squats x 10 reps
Left Arm Waiters Carry x 100 feet
Medicine Ball Squat Cleans x 10 reps
A.
Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 4 reps @ 75%
Set 5 – 2 reps @ 78-80%
Rest 2 minutes between sets
*Feel free to use your rest time to practice a skill you’d like to work on (ring work, toes-to-bar, etc)
B.
Every minute, on the minute, for 6 minutes:
4 Hang Power Cleans + 4 Power Jerks (40-50%)
Rest 60 seconds
Every minute, on the minute, for 5 minutes:
3 Hang Squat Cleans + 3 Power Jerks (50-60%)
Rest 60 seconds
Every minute, on the minute, for 4 minutes:
2 Hang Power Cleans + Hang Squat Clean + Power Jerks (60-70%)
C.
35-54:
Complete as many rounds and reps possible in 9 minutes of:
50-Foot Front Rack Dumbbell Walking Lunge (50/35lbs)
12 Dumbbell Power Cleans
6 Chest to Bar Pull Ups
Rest 2 minutes…
Complete as many rounds and reps possible in 4 minutes of:
25-Foot Dumbbell Walking Lunge (Farmer Hold)
12 Dumbbell Deadlifts
3 Bar Muscle Ups
55+:
Complete as many rounds and reps possible in 9 minutes of:
50-Foot Front Rack Dumbbell Walking Lunge (35/20lbs)
12 Dumbbell Power Cleans
6 Pull Ups
Rest 2 minutes…
Complete as many rounds and reps possible in 4 minutes of:
25-Foot Dumbbell Walking Lunge (Farmer Hold)
12 Dumbbell Deadlifts
3 Chest-to-Bar Pull-Ups
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups:
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups
D.
Three sets of:
20 GHD Hip Extensions (unweighted)
Rest 60 seconds
Athlete Notes:
Today’s workout is a slightly modified version of an old open workout from 2017. It’s a nice blend of a little dumbbell work and a little gymnastics work, something that we wouldn’t be surprised to see in multiple stages this year. The best part is that you get a short rest and then the workout cuts in half … but gets a little more spicy. For the first 9 minutes, you need to look for a pace that you can maintain. Coming out of the gates too hot and blowing up 4 minutes in is not ideal. Use the walking lunges as a chance to rest your grip and your shoulders because the other movements are definitely going to tax that (find the best way to hold the dumbbells that still meet the needed CrossFit Games requirements). Get in a groove with the dumbbell hang power cleans so that your goal is to be unbroken unless you know that will blow your forearms up for the gymnastics later. If that is the case then consider doing a quick break at some point on these to rest your grip. Then the chest to bar pull-ups is something that will vary from athlete to athlete. If you feel confident in your abilities, push these because you move to the front rack walking lunges where your grip gets a little rest. If you’re worried about your forearms getting smoked, then break into manageable sets with a fast breaks.
Moving into the 4 minute portion, your forearms basically get no rest here. They will already be fatigued from the first segment, and having to farmer hold the dumbbells for the lunges and deadlifts isn’t going to help. This means you get to test your grip! You may need to have short, quick breaks to keep your grip strong, especially when you get to the pull up rig. We want to push your grip limits today!
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.
Rowing Endurance Option
Four sets of:
1000 meter row at 2k pace + :02-:03/500m
Rest 90-120 seconds between sets
*Example: your 2k pace was 1:45/500m.. the pace for todays workout will be a 1:47-1:48/500m.