Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Strict Pull-Ups
30 Second Nose to Wall OR Freestanding Handstand hold
100 Foot Sandbag Bearhug Carry (100-150/70-100lbs)
30 Second Bamboo Overhead Hold OR 100 Foot Double Kettlebell Overhead Carry
Followed by…
Three sets of:
8-10 Repeat Jumps for ascending height
Rest as needed
*Stay in place, jump up in the air, when you land, immediately spring back up into the air. Each jump try to get higher and higher.
A.
Every minute, on the minute, for 8 minutes:
3 Hang Power Snatches @ 70%
B.
Five sets of:
3 Front Squats @ 70%
Rest 90 seconds between sets
*Focus is on SPEED out of the bottom. If you cannot stand up fast enough to potentially turn this into a thruster then the weight is too heavy.
C.
Complete as many rounds and reps as possible in 10 minutes of:
6 Power Cleans (135/95lbs)
6 Bar Muscle Ups
60 Double Unders
D.
Two sets of:
50 Banded Good Mornings
Rest 30-60 seconds between sets
Followed by…
Three sets of:
20-25 Reverse Hypers @ 40+% of 1RM Back Squat
Rest 90-120 seconds between sets
Athlete Training Notes:
Today’s workout is a classic CrossFit style triplet. We’ve got barbell, gymnastics, and cardio all mixed together. Workouts like this show up all the time in the open and now quarterfinals. This one is going to be about quick singles on the barbell, staying close to the bar (every step away wastes 2-3 seconds minimum) and telling yourself to just put your hands back on for another clean. For the bar muscle ups we’ll be looking to stay unbroken for as long as you can. If you have to break at any point then you should probably take another breath or two before starting them, or slow down a little more on the cleans. The double unders are a great chance to rest in this workout. Everyone who hits them unbroken will be around 35-40 seconds or so on them so if you jump a little slower but keep the heart rate down that might be the ticket to success. Overall your goal here should be to hold one round every 2 minutes or so. Some will be a little faster and some will be a little slower, just don’t let those transitions start to take too long.
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 Cardio Option 1
Six sets of:
3 Minute Row for Max Calories
Immediately followed by…
Complete as many rounds and reps as possible in 2 minutes of:
5 Overhead Squats (115/85lbs)
5 Bar Facing Burpees Over the Barbell
5 Chest to Bar Pull-Ups
35-54: 105/75 lbs
55+: 95/65 lbs
*No rest between time intervals. This workout takes 30 minutes total.
**Start back at the top on the AMRAP each round.
Additional Cardio Option 2 Core and Abs
Four to five sets of:
10 Minute Bike or Jog @ Easy Pace
40 GHD Sit-Ups
35-54: 30 GHD Sit-Ups
55+: 25 GHD Sit-Ups
Gymnastics Accessory
Every 3 minutes, for 15 minutes (5 sets of):
6 Wall Walks
*After the 6th wall walk each set, perform as many unbroken Wall Facing Strict Handstand Push-Ups as possible
35-49:
Every 3 minutes, for 15 minutes (5 sets of):
5 Wall Walks
*After the 5th wall walk each set, perform as many unbroken Wall Facing Strict Handstand Push-Ups as possible
50-54:
Every 3 minutes, for 15 minutes (5 sets of):
3 Wall Walks
*After the 3rd wall walk each set, perform as many unbroken Wall Facing Strict Handstand Push-Ups as possible
55+:
Every 3 minutes, for 15 minutes (5 sets of):
3 Wall Walks
*After the 3rd wall walk each set, transition quickly and perform as many unbroken Strict Handstand Push-Ups to 3″ riser as possible
Running Progressions
Run 5000 Meters @ Zone 2 Pace
*Note time/mile.
Sleds and Carries
Every minute, on the minute, for 10 minutes:
Station 1: Sled Push
Station 2: Sled Pull
*Switch back and forth, make the weight tough but one that you can keep moving. You’ll move continuously for 10 minutes.