Mobility & Activation
Standing Hamstring Side-Bend x 30 seconds per side
into …
Banded Hamstring Pulse x 30 seconds per side
Bear Crawl with Wrist Stretch x 30 seconds
Rockettes x 10 reps
Warm-Up Primer
Three rounds at 65-70% effort of:
400 Meter Run
5 Dumbbell Cuban Press
60 second Plank Hold from Elbows
10 Bird Dogs per side
10 Empty Barbell Good Mornings
A.
Six sets of:
Deadlift x 3 reps @ 83-85% of 1-RM Deadlift
Rest as needed
B.
Complete as many rounds and reps as possible in 20 minutes of:
“The Chief”
3 Power Cleans
6 Push-Ups
9 Air Squats
Followed by. . .
400 meter Run
*Add one round of “The Chief” after every 400 meter run so it should look like this::
One round of “The Chief”
400 meter Run
Two rounds of “The Chief”
400 meter Run
Three rounds of “The Chief”
400 meter Run. . .etc
35-54: 135/95 lbs
55+: 95/65 lbs
C.
Three sets of:
5-7 Glute Ham Raises @ 3011*
Rest 45 seconds
20 Reverse Snow Angels (slow and controlled)
Rest 45 seconds
*You can sub banded glute ham raises if assistance is needed.
Athlete Notes:
Today we’ve got a classic mixup of a benchmark CrossFit workout and a little (lot) of running! These rounds on the Chief should be FAST! You won’t be challenged to hold on to the barbell like you were when we combined DT and running, BUT, you will be challenged to move quickly! A single round of “The Chief” should take anywhere from 25-35 seconds, so we want you to challenge yourself to hold on to that time domain as we get deeper into the workout! The barbell should be unbroken, and then hold yourself to a high standard while still moving quickly through the push-ups and air squats!
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.
Engine Accessory Option
A.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Body Hold x 45-60 seconds
Rest as needed
B.
One set of:
40 Banded Good Mornings
80 Banded Hamstring Curls
40 Banded Good Mornings
Keep a steady pace with a light band.