Primary Training Session
Get Moving || Warm-Up
Three sets of:
5 Bamboo Presses + 20-30 Second Overhead Bamboo Hold
10 Inverted Rows
15 Dumbbell Bent Over Reverse Flyes
45 Seconds ofDivebomber Push-Ups
Followed by…
Five sets of:
Triple Broad Jump for Max Distance
Rest as needed
A.
Eleven sets of:
Power Jerk x 3 reps @ 60%
Rest 60 seconds between sets
B.
Eleven sets of:
Banded Bench Press x 3 reps @ 65% + 25% Band Tension
Rest 60 seconds between sets
C.
Option A:
“2024 Semi-Finals Individual Event 4”
For time:
400 Meter Row
96 Foot Handstand Walk
600 Meter Row
120 Foot Handstand Walk
800 Meter Row
72 Foot Handstand Walk
(CAP = 13 MINUTES)
Option B:
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: 20-22/16-18 Calorie Row
Station 2: Max Distance Handstand Walk OR Max Wall Walks
Station 3: Rest
D.
Three rounds of:
15-20 Dumbbell Arnold Presses
20-25 Banded Face Pulls
Rest 1-2 minutes between sets
Athlete Training Notes
Our workout today is straight from individual semi finals. You’ve got 2 options coming up today. If you consider yourself a solid handstand walker then pick option A and you’ll get a good stimulus. If you’re still learning to handstand walk or don’t think you could complete at least 15-20 foot sections unbroken then you’ll want to take the second option and build some skills while getting a little intensity on the rower. If you’re hitting option A then you’ll want to row at whatever pace allows you to kick up and knock out solid chunks on the handstand. If you break the bank on the rower and then fall on your face, it wasn’t worth it. That said, training is the time to be aggressive so that hopefully someday if you’re competing in an event like this you’ll have data to tell yourself just how to run the race.
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.
Strength Accessory
Four sets of:
30 Second Chest to Ring Row Hold
Rest 15 seconds
Followed immediately by…
Four sets of:
15 Second Top of Ring Dip Hold
Rest 15 seconds
Followed immediately by…
Four sets of:
15 Second Bottom of Ring Dip Hold
Rest 15 seconds
Followed immediately by…
Four sets of:
15 Second Top of Ring Dip Hold
Rest 15 seconds
Followed immediately by…
Four sets of:
15 Second Bottom of Ring Dip Hold
Rest 15 seconds
Additional CrossFit Metcon Stimulus
Every minute, on the minute, for 10 minutes:
Station 1: 4-6 Ring Muscle Ups (unbroken)
Station 2: 16-20/12-14 Calorie Ski Erg (goal is 45-50 seconds)” “35-54:
Every minute, on the minute, for 10 minutes:
Station 1: 3-5 Ring Muscle Ups (unbroken)
Station 2: 14-18/10-12 Calorie Ski Erg (goal is 45-50 seconds)
55+:
Every minute, on the minute, for 10 minutes:
Station 1: 1-3 Ring Muscle Ups (unbroken) OR 3-5 Ring Dips
Station 2: 12-16/8-10 Calorie Ski Erg (goal is 45-50 seconds)
Skill EMOM Option
Every 4 minutes, for 16 minutes:
25 Foot Handstand Walk with Obstacle
25 Crossover Single Unders
25 Foot Handstand Walk with Obstacle
25 Crossover Single Unders
25 Foot Handstand Walk with Obstacle
*Easy Bike the remainder*
35-49:
Every 4 minutes, for 16 minutes:
25 Foot Handstand Walk
25 Crossover Single Unders
25 Foot Handstand Walk
25 Crossover Single Unders
25 Foot Handstand Walk
*Easy Bike the remainder*
50-59:
Every 4 minutes, for 16 minutes:
15 Foot Handstand Walk with Obstacle
15 Crossover Single Unders
15 Foot Handstand Walk with Obstacle
15 Crossover Single Unders
15 Foot Handstand Walk with Obstacle
*Easy Bike the remainder*
60+:
Every 4 minutes, for 16 minutes:
2 Wall Walks
10 Crossover Single Unders
2 Wall Walks
10 Crossover Single Unders
2 Wall Walks
*Easy Bike the remainder*
Additional Mixed Stimulus Conditioning
Two sets of:
60 Second Bike or Row
Rest 3 minutes between sets
After the 2nd set, rest an extra 2 minutes, then…
Three sets of:
3 Minute Bike or Row
Rest 2 minutes between sets
*Goal is maximum sustainable pace for both portions. These will vary given the different work:rest ratios.