Primary Training Session
Mobility & Activation
Band Distracted Ankle Pulse x 30 seconds per side
Hawaiian Squat x 5 reps per side (slow and controlled)
followed by …
Two sets of:
Cross-Bench Pull-Over x 5 reps
PVC Pipe Pass Thrus x 10 reps
Warm-Up Movement Prep
Two rounds at 70-75% effort of:
15/12 Calorie Bike or Row
100 Foot Sandbag or MedBall Carry
30 Banded Face Pulls
10 Single Arm Deadlifts each arm
10 Lateral Lunges with Furniture Sliders (per leg)
A.
Every 2 minutes, for 10 minutes (5 sets):
Slow Pull Snatch
+ Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
Immediately followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 83-85% of 1-RM Snatch
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 80-85%
C.
Every minute, on the minute, for 16 minutes (4 sets) of:
*Station 1 – 15 seconds of Assault Bike Sprint
*Station 2 – 30 seconds of Double-Unders
*Station 3 – 45 seconds of Strict Pull-Ups
*Station 4 – Rest
Record total calories achieved on the bike
Scaling Options for Double-Unders:
Plate Tap x 30 seconds
Single-Unders x 100-150 reps
Scaling Options for Strict Pull-Ups:
Banded Pull-Down or Seated Pull-Up Option
Athlete Notes:
We’ve been saying this for a couple months now.. this is the point in the season where we work on developing as much strength as possible. What better way to do that than a session that is completely dedicated to you getting stronger. We’ve all been there before and know that as “CrossFitters” it’s hard to leave the gym without feeling like you got your heart rate jacked up. Good news for you, we’ve got a little teaser in the final “accessory portion” of today’s workout, and if you push as hard as you can for those time domains, that should be all you need. We are looking for a sprint on the bike so you’ll be recording your total calories each set. Use the 30 seconds of double-unders to practice efficiency, staying relaxed and calm breathing. Then you’ll finish with 45 seconds of strict pull-ups and feel free to implement a scaling option to quickly transition to so you can stay moving for the entire 45 seconds.
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.
Strength Accessory Option
Complete a steady pace for 45-50 minutes:
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.