Mobility, Activation & Warm-Up
Banded Scarecrow
followed by…
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Two sets of:
Hollow Body Swings x 10 reps
Single Arm Circles x 10 forward/backward
Ring-Rows x 10 reps
A.
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
followed by . . .
If you have Ring Muscle-Ups, then:
Every minute, on the minute, for 15 minutes:
Minute 1: Pop Swing x 5-6 reps
Minute 2: Peek-a-Boo Swings x 5-6 reps
Minute 3: Muscle-Up x 1-3 reps
If you don’t have Ring Muscle-Ups, then:
Every minute, on the minute, for 15 minutes:
Minute 1: Pop Swing x 5-6 reps
Minute 2: Peek-a-Boo Swings x 5-6 reps
Minute 3: Ring or Stationary Dips x 3-5 reps
B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk @ 70-75% of 1-RM Power Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
C.
35-54:
Against a 2 minute clock for max reps:
2 Rope Climbs or 6 Strict Pull-Ups
15/12 Calorie Ski-Erg or Row
Max-Rep Toes-to-Bar
Rest 60 seconds and repeat for a maximum of FOUR sets
On the 4th set the time is extended to 3 minutes.
Go until 75 reps of Toes-to-Bar are complete or until you have completed 4 intervals
55+:
Against a 2 minute clock for max reps:
2 Rope Climbs or 6 Strict Pull-Ups
12/9 Calorie Ski-Erg or Row
Max-Rep Toes-to-Bar
Rest 60 seconds and repeat for a maximum of FOUR sets
On the 4th set the time is extended to 3 minutes.
Go until 75 reps of Toes-to-Bar are complete or until you have completed 4 intervals
Scaling Options for Toes-to-Bar (choose one of the following):
Knees-to-Elbows
Knees-to-Chest
V-Ups
Tuck-Ups
D.
For quality and muscle activation:
100 Banded Face Pulls
Athlete Notes:
Today we’ve got another 2-2-2-3 style workout that we’ve seen implemented at the CrossFit Games multiple times now. We love this style of workout because the interval is short enough that you have to sprint, and the rest is just long enough that you should be able to duplicate the effort. Set a big goal for the first round and then try to hold on. Typically what we see is a big number put up in round 1, a slightly lower number in round 2, and then if you give it your all in round 3 you just may finish! It is okay if you aren’t super consistent in your numbers today. We want you to take some risks here and try to throttle that red line. Make those rope climbs quick, ski hard, and hang on to the pull-up bar for the toes-to-bar!
Check out this video for tips on using the SkiErg
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
Against a 90 second clock:
10/7 Calorie Row
12 Wall Ball Shots
Max Calorie Assault Bike in the remaining time
Rest 2:30 between sets and continue until you have accumulated 100/70 calories on the bike OR a total of SIX sets.
35-54: 20/14 lbs to 10/9′ target
55+:
20/10 lbs to 9′ target