Mobility, Activation & Warm-Up
CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs x 10 reps
Victory x 10 reps
90/90 Drill
x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage.)
and then …
30-60 seconds of Elbow Iso Drill by coach Fritz
and finish with …
Two sets of:
200 Meter Row (nasal breathing only)
10 Press in Split Behind the Neck (empty barbell)
Perfect Stretch with reach to ceiling x 30 second per leg
A.
Take 10 minutes to build to 70-80% of your 1-RM Power or Split Jerk
(This is just to feel some heavy weight in your hands. Not to max out today)
followed by…
Three sets of:
Strict Press x 12 reps
Rest as needed
B.
35-44:
Three sets for times of:
12 Deadlifts (225/185 lbs)
9 Bar Facing Burpees
6 Bench Press (185/125 lbs)
12 Deadlifts (225/185 lbs)
9 Bar Facing Burpees
6 Bench Press (185/125 lbs)
Rest 1:1 or alternate full sets with a partner “you go/I go” style.
45-54:
Three sets for times of:
12 Deadlifts (205/155 lbs)
9 Bar Facing Burpees
6 Bench Press (155/105 lbs)
12 Deadlifts (205/155 lbs)
9 Bar Facing Burpees
6 Bench Press (155/105 lbs)
Rest 1:1 or alternate full sets with a partner “you go/I go” style.
55+:
Three sets for times of:
12 Deadlifts (185/135 lbs)
9 Bar Facing Burpees
6 Bench Press (135/95 lbs)
12 Deadlifts (185/135 lbs)
9 Bar Facing Burpees
6 Bench Press (135/95 lbs)
Rest 1:1 or alternate full sets with a partner “you go/I go” style.
C.
Three sets of:
12 Dumbbell Overhead Triceps Extensions
Rest 30 seconds
10-12 Single Arm Dumbbell Bent Over Rows (each arm)
Rest 60 seconds
Athlete Notes:
You aren’t maxing out your split/power jerk today; just building to 80%. From there you’re going into some hypertrophy work with lighter weight shoulder presses. By set three you should barely be able to rep out the last 2 reps of 12.
You get to move into a bodypump conditioning piece designed for CrossFitters. Nothing like doing some heavy deadlifts and bench press paired with a bodyweight movement that will get your lungs going! Set up with two barbells (one for your deadlift and one for your bench). You get rest with this so you should be pushing the pace on these. Ideally you do this with a partner so you have a spotter on your bench press. If you can’t do this with a partner then rest the amount of time it takes you to complete your set and don’t put clamps on your bench just in case you fail a rep and need to offload the barbell. Please adjust the deadlift and bench weight if you are unable to go unbroken on the first round.
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
Three rounds for completion of:
250 Meter Row at 2k pace
500 Meter Row at 5k pace
250 Meter Row at 1k pace
250 Meter Row at 10k pace