Mobility, Activation & Warm-Up
Two sets of:
PVC Pipe Pass Thrus x 30 seconds
Ankle Pulse x 30 seconds (right)
Ankle Pulse x 30 seconds (left)
Deep Squat Progressions x 30 seconds
Twisted Cross Pec Stretch x 30 seconds (right)
Twisted Cross Pec Stretch x 30 seconds (left)
and then …
Every 60 seconds, for 5 minutes (5 sets):
Double Kettlebell Overhead Squat x 3 reps
(If mobility prevents you from doing this then make this a single arm KB Overhead Squat)
Followed by …
Bike/Row/Ski-Erg/Run x 3-4 minutes @ easy pace (nasal breathing only)
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull + Power Snatch + Snatch @ 55-60% of 1-RM Snatch
Rest 90 seconds between sets
Followed by…
Every 3 minutes, for 15 minutes (5 sets):
Low Hang Power Snatch (2″ below knee) + Power Snatch + Overhead Squat @ 70-80% of 1-RM Power Snatch
Followed by…
Every 3 minutes, for 9 minutes (3 sets):
Snatch Pull + 5 second Eccentric Lowering @ 85+% of 1-RM Snatch
Rest 90-120 seconds between sets
B.
Ring Muscle-Up Skill Work
One set of:
15 Ring Swings
*Do not swing big on these. Keep the swings small enough that the body’s movement through the bottom of the swing is smooth. Arms should remain behind the ears on both sides of the swing.
Three sets of:
5-8 Low Ring Transition Swings (either have feet on the floor or use a band)
15 second Iso Hold at the top of the Rings
C.
Primary Conditioning || Nate
35-54:
As many rounds and reps as possible in 20 minutes:
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (24/16 kg)
55+:
As many rounds and reps as possible in 20 minutes:
2 Ring-Dips
4 Handstand Push-Ups to 2″ riser
8 Kettlebell Swings (16/12 kg)
If you don’t have ring muscle-ups then please substitute with burpee pull-ups.
Substitutions for Handstand Push-Ups (choose one of the following):
Add a riser
L-Seated Dumbbell Press
Push-Ups x 12 reps
Semi-Finals Track
35-49:
Complete as many rounds and reps as possible in 20 minutes of:
5 Ring Muscle Ups
10 Strict Handstand Push-Ups
16 Alternating Dumbbell Snatches (50/35 lbs)
50-54:
Complete as many rounds and reps as possible in 20 minutes of:
3 Ring Muscle Ups
9 Strict Handstand Push-Ups
12 Alternating Dumbbell Snatches (50/35 lbs)
55+:
Complete as many rounds and reps as possible in 20 minutes of:
1 Ring Muscle Up OR 5 Ring Dips
10 Strict Handstand Push-Ups to 3″ riser
16 Alternating Dumbbell Snatches (35/20 lbs)
D.
Three sets of:
DB External Rotations x 8-10 reps @ 3011
Rest 45 seconds
Bat Wings x 5 reps with a 5 second hold
Rest 45 seconds
Athlete Notes:
Those doing the Primary Conditioning piece today get to do a classic benchmark workout in CrossFit: Nate! Many of you may have done this one before so, if you have, make sure you check what your score was previously. This workout is not won in the first 5 minutes to no need to shot out of a cannon on 3,2,1 Go. Pace yourself because this workout has two high skilled movements. If you feel confident in your rmu and hspu then try going every minute on the minute and see how that feels! If you struggle with the volume with these movements then start off breaking early. Avoid hitting any reps that you have to grind through. Take frequent, quick breaks in this workout. Make sure you do American Swings for your kettlebell swings!
The Semi-Finals track also has a high skilled amrap but with more volume in each movement. I advise taking a similar approach as to Nate – start off with a measured pace and take frequent, short breaks. This workout will tax your triceps so 1) be efficient out of the DIP of you RMU. Use your legs to kip out of your dip and avoid doing a strict dip. 2) Avoid grinding out any reps. Break up your sHSPU early on so you can stay fresh on them. There is no point in going unbroken in the first few minutes to just hit a wall in the middle of the workout.
Both tracks today force you to check your ego at the door!
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
Twelve sets for max calories of:
60 seconds of Rowing
Rest 60 seconds
Set the monitor for intervals, and note calories achieved in each of the twelve intervals. Set an aggressive pace early, and try to hold within a 10-15 meters of your first score throughout the session.