Primary Training Session
Mobility Prep
Hamstring Pulse on Softball x 60 seconds per side
Every minute, on the minute, for 8 minutes:
Station 1 – Hamstring Pulse x 45 seconds (right)
Station 2 – Hamstring Pulse x 45 seconds (left)
Station 3 – Medball Hamstring Curls x 5-7 reps
Station 4 – Bird Dogs x 3-5 reps per side
Get Moving Warm-Up
Two rounds at increasing effort of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry
10 Bar Facing Burpees (use the barbell for your deadlift)
6 Toes to Bar OR Rings
2 Wall Walks
A.
Every minute, on the minute, for 40 minutes (8 sets):
Station 1 – 10-15/9-12 Calorie Assault Bike
Station 2 – 8-10 Burpee Box Jump Overs (24/20″)
Station 3 – 6-8 Sandbag Cleans (150/100lbs)
Station 4 – Max Calorie Row
Station 5 – Rest
B.
Three sets of:
Reverse Hyper x 20-25 reps @ 40-50% of 1-RM Back Squat
Rest as needed
Three sets of:
Single leg Glute Bridge x 15 reps each leg
Rest as needed
Banded Pull Aparts x 25-30 reps
Rest as needed
*If you do not have access to a reverse hyper, perform 20-25 Banded Pull Throughs instead.
Athlete Notes:
Saturday’s are for low impact engine building. We want you to challenge yourself today, but also understand that many of you will be sore from the elevated stress of Friday Night Lights and the Open. Hit this workout hard, get a good sweat, and really use it as a chance to get some good volume accumulation on these movements!
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.
Mixed Modal Conditioning Option
Complete a steady pace for 30-45 minutes of Row, Run, or Bike
Wear a heart rate monitor and keep your heart rate at roughly 70% of your MAX HR.
You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.
*These three weeks of the CrossFit Open we will have long, slow cardio to keep the weekend lower impact.
Warm Up mentions deadlift?