Activation & Warm-Up
Posterior Chain Mobility Drill x 10 reps per side
into …
Two sets of:
Kettlebell Bracing Warm-Up
Kettlebell Suitcase Deadlift x 10 reps per side
Kettlebell Suitcase Carry (50′ down and back)
Kettlebell Side Band x 10 reps per side
A.
Ten sets of:
Deadlift x 2 reps @ 75% of 1-RM
3 Stationary Dips
Rest 90 seconds
Make sure you pull the slack out of the bar and keep safe and proper mechanics. Perform the concentric as fast as possible
Followed by…
Two sets of:
Deadstop Deadlifts x 8 reps (no %, go by feel)
Rest as needed
B.
Two sets of:
Single Leg Deadlift x 15 reps
Rest as needed
Three sets of:
Barbell Glute Bridges x 10-15 reps 2111
Rest as needed
C.
35-49:
For total time:
1000 Meter Row
24 Thrusters (95/65lbs)
12 Bar Muscle Ups
Rest 2 minutes, then…
500 Meter Row
18 Thrusters (95/65lbs)
9 Bar Muscle Ups
Rest 60 seconds, then…
250 Meter Row
12 Thrusters (95/65lbs)
6 Bar Muscle Ups
50-54:
For total time:
1000 Meter Row
20 Thrusters (95/65lbs)
10 Bar Muscle Ups
Rest 2 minutes, then…
500 Meter Row
15 Thrusters (95/65lbs)
7 Bar Muscle Ups
Rest 60 seconds, then…
250 Meter Row
10 Thrusters (95/65lbs)
5 Bar Muscle Ups
55-59:
For total time:
1000 Meter Row
24 Thrusters (65/45lbs)
12 Chest-to-Bar Pull-Ups
Rest 2 minutes, then…
500 Meter Row
18 Thrusters (65/45lbs)
9 Chest-to-Bar Pull-Ups
Rest 60 seconds, then…
250 Meter Row
12 Thrusters (65/45lbs)
6 Chest-to-Bar Pull-Ups
60+:
For total time:
1000 Meter Row
24 Thrusters (65/45lbs)
12 Chin-over-the-Bar Pull-Ups
Rest 2 minutes, then…
500 Meter Row
18 Thrusters (65/45lbs)
9 Chin-over-the-Bar Pull-Ups
Rest 60 seconds, then…
250 Meter Row
12 Thrusters (65/45lbs)
6 Chin-over-the-Bar Pull-Ups
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
D.
Two sets of:
25 GHD Weighted Hip Extensions
Rest 60 seconds
General Training Notes
Starting off your Saturday with higher volume deadlifts paired with strict stationary dips. Please stick with the 75% on your deadlifts and use a band for your stationary dips if you are unable to (1) do them unbroken and/or (2) unable to hit full range of motion. Then you’ll go into some posterior chain fatigue work with dumbbell single leg deadlifts and glute bridges (use padding for your bridges). The bridges won’t be too heavy as we are going more for volume fatigue.
Then a classic CrossFit workout! It’s like Jackie had evil triplets in today’s workout. We’re working descending reps on today’s metcon but the pace just goes that much faster as it gets shorter. The first piece you should aim for about :05/500m slower than your 2k pace, then we’re looking 1-2 sets on those 30 thrusters, and then again few sets on the bar muscle ups / pull-ups. After the 2 minute rest we’ll be looking to row at around your 2k pace then hit the thrusters in 1-2 sets, and then push to try and go unbroken on the bar muscle ups / pullpups. You’ll get a minute rest then it’s full send to the finish. That last piece is an all out sprint and if you fall flat, at least you learned. This is one of those workouts where something’s gotta give. If you know that big sets are a possibility on the gymnastics for you, then maybe you’ll be better off taking a quick break on the barbell. We tend to see that barbell breaks (when the bar is light) are much shorter than higher skill gymnastics breaks, so keep that in mind when you’re chipping away.