Mobility, Activation & Warm-Up
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side
and then …
Two sets of:
Banded Monster Walks x 20 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Banded Squats x 10 reps
Finish with …
3 Minutes on the Assault Bike with nasal breathing only
A.
Three sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg;
B.
Five sets of:
30-60 seconds working on Rope Climb Mount
Rest 30 seconds
2 Rope Climbs
Rest as needed
C.
AMRAP in 20 minutes
400 Meter Run
Max Pull-Ups
On a 20-minute clock, perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set). Continue immediately to another Run and another max set of Pull-Ups. Repeat until the 20-minutes is up.
Score is the total number of Pull-Ups completed (cumulative across all rounds) before the 20-minute clock stops.
Cooldown Stretches (rotate through twice):
Lat Stretch x 60 seconds per side
Calf Stretch x 60 secods per side
Half Kneeling Hip Flexor Stretch x 60 seconds per side
General Notes
It wouldn’t be a transition week without bulgarian split squats! You’ll load the set for 8 reps, then drop the weights and do bodyweight dynamic BSS. This just means you’re jumping to finish the rep (or you have the intention to jump and finish the rep). Then I want to give you some dedicated time to work on your rope climbs. I often see people not have a good foot clamp so I want to give you the opportunity to really focus on getting a strong foot clamp and then put that into practice on your climbs. Rest as needed so you can really take advantage of each set.
Then a classic CrossFit benchmark workout! Now this workout COULD be very high volume for you so please, please, please cease from this workout if you hit 100 pull-ups. No need to do any more reps then that! But have fun with this classic. If you are worried about the volume here then you can substitute with MAX Russian Kettlebell Swings!
Timeline:
0:00-15:00 – Warm-Up
15:00-35:00 – Bulgarian Split Squats
35:00-40:00 – Transition
40:00-55:00 – Rope Climb Sets
55:00-60:00 – Conditioning Prep
60:00-80:00 – Conditioning
80:00-90:00 – Cooldown