Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Jog
100 Foot Single Arm Overhead Carry (each arm)
100 Foot Sandbag Bearhug Carry
Followed by…
Three sets of:
5 Behind the Neck Presses
5 Good Mornings
5 Overhead Squats
5 Hang Muscle Snatches
*Empty bar or up to 95/65lbs
A.
Take 15-20 minutes to build to a heavy-ish Hang Snatch
B.
Every 3 minutes for 12 minutes:
12 Back Squats @ 70+%
*Goal is heavier than last week.
C.
“Hardcore Parkour” – Mid Atlantic CrossFit Challenge
For time:
1K Assault or Echo Bike
25 Toes to bar
50 Alternating DB Snatch
25 Toes to bar
1K Assault or Echo Bike
TIME CAP = 17 MINUTES
D.
Three sets of:
10 Right Leg Goblet Hold Bulgarian Split Squats
10 Left Leg Goblet Hold Bulgarian Split Squats
Rest 30 seconds
20 Banded Good Mornings
Rest as needed
Athlete Notes:
It’s semi finals week so we’re going to be bringing some past semi finals workouts your way. We’ll play around with some from this year as well, but we’re picking some of our favorite workouts to give you guys this week. This one mixes a little engine and some grip. Start out with a consistent pace on the bike, we usually go for calories or time so switching things up and moving for a specific distance will be a fun change. After that we’re looking to hit the 30 toes to bar in 1-3 sets. If you’re breaking they need to be quick breaks. Moving on from there we’ve got the 50 alternating dumbbell snatches with a heavier dumbbell. Please pick a weight for this workout that you can consistently move or that time cap is going to get you. We don’t need these to be unbroken but you do need smooth consistent movement throughout. After that you’ll go back to the toes to bar where we’re looking to empty the tank with your grip. The final movement doesn’t require any grip stamina so hang on and try to get the 30 done in 1-2 sets. The final movement is going to be burpee get overs where you’ll have to use your arms to help you get up and over the tall box. If you cannot safely create the 48 and 40″ boxes, please use a 30 inch box and perform 25 reps instead.
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 Short Option
Against a 6 minute clock, perform as many reps as possible of:
400 Meter Run
50 Crossovers
30/22 Calorie Echo Bike
50 Crossovers
Max Reps Burpee Box Jump Overs in the remaining time
Rest 3 minutes between sets and repeat for a total of FOUR sets.
Strength Accessory Option
Four sets of:
60 Second Sandbag Bearhug Hold
Immediately followed by…
Max Unbroken Strict Pull-Ups
Rest 60 seconds between sets
Additional Work Option
Every minute, on the minute, for 10 minutes:
Station 1 – 10-12 Ring Muscle Ups
Station 2 – Rest
Additional Work Option
Five sets of:
Handstand Walk*
25 GHD Sit-Ups
Handstand Walk*
Rest 1-2 minutes between sets
*Pick something challenging like the obstacles, cones, or 50 feet with a full 360 degree spin at the halfway point.