Primary Training Session
Warm-Up Primer
Three rounds at increasing effort of:
15/12 Calorie Machine of Choice
60 second Plank Hold from Push-Up Position
10 Wide Grip Empty Bar Bent Over Rows
10 Empty Bar Romanian Deadlifts
10 Empty Bar Hang Muscle Cleans
10 Empty Bar Front Squats
A.
Take 12-15 minutes to build to today’s “heavy” Power Clean + Push Jerk
Drop back down to 65%, and then…
Take 12-15 minutes to build to today’s “heavy” Clean & Jerk
B.
Individual Option:
“Amanda .45”
13-11-9-7-5 reps for time of:
Muscle-ups
Squat Snatches (135/95 lbs)
Team of 2 Option:
15-12-9-6-3 reps for time of:
Synchronized Muscle Ups
Synchronized Squat Snatches (135/95 lbs)
Team of 4 Option:
M/M Pair Completes:
30-24-18-12-6 reps of:
Muscle-ups
Squat Snatches (135 lbs)
Followed by…
F/F Pair Completes:
27-21-15-9-3 reps of:
Muscle-ups
Squat Snatches (95 lbs)
C.
Five sets of:
60 second Bear Hug
60 seconds Rest
Finish with. . .
Four sets of:
45 seconds Max GHD Sit-Ups
15 seconds Rest
Athlete Notes:
Today we’ve got a fun one headed your way. You get to test yourself against some CrossFit Games athletes from 2017. It’s a lot of muscle ups and a lot of squat snatches to strategize appropriately. Your pull is going to be very fatigued by the time you get to the 9 reps, and failing muscle ups is devastating. We’d advise hitting each set of muscle ups in 1-3 sets (depending how many you’re doing and what your abilities are), and then attacking the barbell with fast singles… MAYBE saving some touch and go for the final few if you’re feeling good. Have some fun and test yourself against some of the best in the world that year!
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.
Strength Accessory Option
A.
Three sets of:
6-8 Supinated Grip Bent Over Barbell Rows
Immediately followed by…
10-12 Supine Ring Rows OR Towel Grip Inverted Rows
Rest 1-2 minutes
B.
Three sets of:
8-10 Barbell Curls
12-15 Dumbbell Hammer Curls
25-30 Banded Hammer Curls
Do not rest between movements, but rest as needed between sets
Bike Endurance Option
Ten sets for max calories of:
60 seconds on Damper 7
30 seconds on Damper 1
*For all of these intervals, please note how you feel on specific dampers. Each individual will have a specific preference as to what feels best (the correlation between effort, leg fatigue, and heart rate) for them.
Running Endurance Option
Twelve sets of:
Run 150 Meters @ 400m PR pace
Rest only as long as is needed to hold your paces.
Rowing Endurance Option
Every 5 minutes, for 30 minutes (6 sets) for max calories:
2 Minutes of Rowing
Your goal should be to maintain consistent pacing across the six sets. Your perceived rate of exertion will increase each set, but your total distance should stay within 3-4 calories of the fastest and slowest sets. Pay attention to the your paces throughout your sets to ensure consistency.