Primary Training Session
Get Moving || Warm-Up
Three sets of:
10 Monster Walk Steps (forward and backward)
10 Lateral Monster Walk Steps (left and right)
5 Perfect Stretches (right)
5 Perfect Stretches (left)
5 Kettlebell Windmills (right)
50 Foot Single Arm Overhead Carry (right)
5 Kettlebell Windmills (left)
50 Foot Single Arm Overhead Carry (left)
10 Goblet Squats
Followed by…
Three sets of:
5 Hurdle Hops
Rest as needed between sets
A.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch
Sets 1-3: 2-3 reps @ 60-70%
Sets 4-6: 2 reps @ 75-80%
Sets 7-10: 1 rep @ 80+%
*Build based on quality and feel to today’s heavy.
**Compare results to 1/1, 1/29, and 2/26.
B.
Five sets of:
Back Squat x 5 reps
Rest 2 minutes between sets
*Start your first set around 70% and build to a heavy but successful set of 5 reps for the day.
C.
Against a 12 minute clock, perform as many reps as possible of:
15 Toes to Bar
15 Squat Snatches (135/95lbs)
15 Toes to Bar
12 Squat Snatches (155/105lbs)
15 Toes to Bar
9 Squat Snatches (185/130lbs)
15 Toes to Bar
6 Squat Snatches (225/155lbs)
15 Toes to Bar
Max Squat Snatches (245/165lbs) in the remaining time.
*Every miss throughout the workout you must perform 5 Toes to Bar before returning to snatch.
Percentage modifications:
15 @ 60%
12 @ 70%
9 @ 75%
6 @ 80%
Max @ 85%
D.
Three sets of:
20 Banded Hip Thrusts
30 Banded Hamstring Curls
Rest as needed
Athlete Training Notes
For today’s workout we’ll be looking to maximize our time at the final barbell. To do so the best strategy is going to be hitting all sets of toes to bar in 1-2 sets. For the snatches we think that quick singles are going to be the ticket but every athlete is different so try something out and let us know what you went with. At the end of the day if you get to that last barbell but you can’t hit it consistently then you probably went a little too hot. A good goal is to get to that barbell with about 2-3 minutes on the clock and then let it rip from there. If the prescribed numbers are outside your abilities then follow the percentage modifications. This workout is very similar to one that we hit recently and since CrossFit likes hitting ladder style workouts we figure it’s a good time to knock out another one!
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.
Additional Cardio Option 1
Ten sets of:
2 Minute Bike, Ski, Row or Run for Max Calories
90 Second Rest
Sled Session
Every 2 minutes, for 10 minutes (5 sets of):
50 Foot Sled SPRINT
*Use a load that allows you to run at 80% of your top sprint speed.
Followed by…
Four sets of:
50 Foot Harness Sled Drag (9/10 effort)
*You should be on all fours.
Rest 2-3 minutes between sets
Strength Accessory
Three sets of:
5 Tempo Jefferson Curls @ 3333
Rest 45-60 seconds
15 Heel Elevated Narrow Stance Tempo Goblet Squats @ 2222
Rest 2 minutes
Additional Cardio Option 2
For time:
25 Russian Kettlebell Swings (70/53lbs)
25 Goblet Squats
25/20 Calorie Echo/Assault Bike
25 Goblet Squats
25 Russian Kettlebell Swings
35-54: 70/53 lbs
55+: 53/35 lbs