Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Single Arm Overhead Carry (each arm)
100 Foot Farmer Carry
60 Second Push-Up Plank
Followed by…
Three sets of:
6-8 Snatch Grip Bamboo Presses
200 Meter Run
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop Snatch x 1 rep
followed by…
Take 15 minutes to Build to Today’s Heavy Overhead Squat:
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Power Snatch + 2 High Hang Snatch @ 50%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Power Snatch + Hang Snatch @ 60%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Power Snatch + Snatch @ 70%
C.
For time:
300 Foot Sandbag Carry (150/100lbs)
Followed by…
Three rounds of:
10 Dumbbell Clean and Jerks (50/35lbs)
10 Dumbbell Farmer Hold Walking or Reverse Lunges
Followed by…
Three rounds of:
5 Dumbbell Devils Press
10 Dumbbell Farmer Hold Walking or Reverse Lunges
D.
Accumulate:
100 Banded Hamstring Curls
General Training Notes:
With this being the last week of the cycle and our new cycle starting next Monday, the focus this week is going to be primarily on our lifting. You’ll see that the Metcon’s this week will still be challenging, but they won’t be as complex or brutal as they have been in the leadup to the CrossFit Games. That said, we still want you guys pushing hard on these, but know in the back of your mind that the lifting is more the priority for this week and it’s ok if you want to take this week as a bit of a deload from conditioning. For today’s workout we’ll start out with the sandbag carry, which we want unbroken. This is meant to pre fatigue the back and forearms a bit before moving into two couplets with the dumbbells where grip and back fatigue are likely going to become the limiters at some point. The goal should be to push to go unbroken while you’re working and take your quick rests during movement transitions, but only if you have to. Try to get as far as you can into that first couplet without setting the dumbbells down knowing that the devil’s press will give you a slight break on the forearms when you’re in the burpee. For the second couplet we’re looking for consistent movement on the devil’s press and then going straight into the lunges without setting the dumbbells down. Grip is very limiting for most athletes so we want to make that a big emphasis this off season.
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.
Machine Power Output
Row or Ski Intervals:
Every minute, on the minute, for 10 minutes:
8 Second Max Effort Sprint
Mixed Modal Option
Ten sets of:
60 second Max Calorie Row
Rest 2 minutes
Each set, during the rest, complete:
5-7 Muscle Ups
30-50 Foot Handstand Walk
35-54:
Each set, during the rest, complete:
1-5 Muscle Ups
10-25 Foot Handstand Walk
55+:
Each set, during the rest, complete:
5-7 Chest-to-Bar Pull-Ups
2-4 Wall Walks
Additional Work Option
Four sets of:
100 Foot Yoke Carry (7/10 difficulty)
Rest as needed
Additional Work Option
Accumulate:
200-300 Meter Farmer Carry
Pick a weight that allows for only 1-2 breaks