Primary Training Session
Get Moving || Warm-Up
Two rounds of:
200 Meter Easy Jog
100 Foot Single Arm Overhead Carry (each arm)
15 Banded Face Pulls
15 Cuban Presses
Followed by…
Three sets of:
25 Pogo Hops
Rest as needed
Followed by…
Three sets of:
10 Right Leg Plate Hops
10 Left Leg Plate Hops
Rest as needed
A.
Every 90 seconds, for 9 minutes (6 sets of):
Power Jerk OR Split Jerk x 1 rep
Start at 70% and build to a heavy but quality for the day
Followed by…
Eight sets of:
Power Jerk x 3 reps @ 65%
Rest 60 seconds between sets
B.
Three to Four sets of:
10 Dumbbell Bench Press
Rest 30 seconds
10 Dumbbell or Kettlebell Chinese Rows
Rest 90 seconds between sets
*Goal is to be slightly heavier than week 2 (5/3/2024).
C.
Option A:
“2024 Semi-Finals Individual Event 6”
For time:
30/22 Calorie Echo Bike
15 Ring Muscle Ups
72 Foot Dumbbell Walking Lunge (100/70lbs)
Option B:
For time:
30/22 Calorie Echo Bike
15 Bar Muscle Ups
72 Foot Dumbbell Walking Lunge (100/70lbs)
Option C:
For time:
30/22 Calorie Echo Bike
45 Chest to Bar Pull-Ups
72 Foot Dumbbell Walking Lunge (100/70lbs)
D.
Three sets of:
12-15 Dumbbell Triceps Extensions
20-25 Seated Banded Rows
Rest 1-2 minutes between sets
Athlete Training Notes
Today’s workout is meant to be a sprint. Please adjust reps, loading, calories, or whatever you need to keep this workout to a 4-6 minute piece. If you’re over that then we’re missing the intention behind the stimulus. The bike should be done in 90 seconds or less. The gymnastics piece should be in 2-3 sets or less. The lunges should be a full send to the finish and try to hang on. The grip is going to be the hardest part on those lunges so if you have to set them down, do it, but try not to! Just like the other semi’s workouts, take a look back to compare strategies, times, and see what some of the top athletes in the sport are doing!
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
Shoulder Health:
Three sets of:
Reverse Snow Angels x 20 reps
Rest 30 seconds
Dumbbell External Rotations x 8-10 reps (each arm)
Rest as needed
Additional CrossFit Metcon Stimulus
Two sets for times of:
400 Meter Run
4 Rope Climbs
40 GHD Sit Ups
200 Meter Run
2 Rope Climbs
20 GHD Sit Ups
Rest 3 minutes between sets
50+:
Two sets for times of:
400 Meter Run
3 Rope Climbs
30 GHD Sit Ups
200 Meter Run
1 Rope Climbs
10 GHD Sit Ups
Rest 3 minutes between sets
Skill EMOM Option
For time:
5 Legless Rope Climbs
Rest 5 minutes, then…
Every _____ for 5-10 reps:
1 Legless Rope Climb
*Set a clock for yourself and try keep your climbs to a specific time interval.
35-54:
For time:
3 Legless Rope Climbs
Rest 5 minutes, then…
Every _____ for 5-10 reps:
1 Legless Rope Climb
*Set a clock for yourself and try keep your climbs to a specific time interval.
55+:
For time:
2 Legless Rope Climbs to 12′
Rest 5 minutes, then…
Every _____ for 3-7 reps:
1 Legless Rope Climb to 12′
*Set a clock for yourself and try keep your climbs to a specific time interval.
Additional Mixed Stimulus Conditioning
42 Minute Bike, Row, Ski OR Run at Zone 2 Pace
*At the 8, 16, 24, 32, 40 minute marks perform a 7 second max effort sprint then drop back into your endurance pace.
*Prioritize the Echo/Assault OR C2 Bike if possible.